CrossFit W.O.D
Strength:
E03:00MOMx5 Sets:
16 Alt. Gorilla Rows
20 Sec Hanging L-Sit Hold
Metcon:
16:00 Min EMOM (For Max Reps):
1.)Box Jumps #60/50cm
2.) Cals Row
3.) Toes To Bars
4.)Alt. Reverse Lunges
CrossFit Endurance
E05:00MOMx6 Alt. Sets:
400m Run Into
A.) AMRAP:
15 Jump Squats
25 Sit-Ups
B.)AMRAP:
20 Alt. Reverse Lunges
30 Double Unders
CrossFit W.O.D Strength: Back Squat 5x5 *Start at @70% And Build Up For load Metcon: 15:00 Min AMRAP: 200m Run 20 Alt. 1DB Snatch #1x22.5/15kg 12 Burpees Over The DB CrossFit Endurance 6 Rounds For Time: 8 Burpees To Target 8 1DB Front Rack Lunges
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Snatch Pull 1 Hang Squat Snatch Above The Knee 1 Hang Squat Snatch Below the knee Metcon: For Time: 3-6-9-12-15-18-21 WallBall Shots #10/6kg 1KB Hang Snatch (Per Arm) #24/16kg CrossFit Strength Part A: Weighted Pull Ups 3-3-2-2-1-1-1 Part B:
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: Event 20: "Fibonacci Final" For Time: 5-8-13 Strict HSPU 2KB Deadlifts #32/24kg Into- 30m OverHead Walking Lunges #2x24/16kg T.C-12:00 Min
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 18:00 Min AMRAP: 18/15 Cals Row 12 Push Ups 18 Alt. Reverse Lunges CrossFit Weightlifting Part 1: 5 sets: 1 Muscle (Squat) Snatch 1 High Hang snatch (pause 2 sec at OHS) 40-50% Part 2: High Hang snatch 3