CrossFit W.O.D
Strength:
E02:00MOMx8 Sets:
2 Squat Snatch
Metcon:
"Annie"
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
CrossFit Endurance
5 Rounds For Time:
30/24 Cals Row
20 2DB STOH #2x15/10kg
20 Burpee Box Jump Overs
20m 2DB Walking Lunges (Farmer's Grip)
CrossFit W.O.D Strength: Push Press 6x3 Metcon: For Time: 75 Jump Squats 60/48 Cals Row 50 KB Swings #24/16kg CrossFit Endurance 8 Rounds For Time: 400m Run 20 WallBall Shots #10/6kg 30 Sit-Ups 40 Double Unders
CrossFit W.O.D Strength: Sumo Deadlit 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP (Reach As Far As Possible): 2-4-6-8-10.. Alt. DB Snatch #1x22.5/15kg Lateral Burpees Over The DB CrossFit Strength Part A: Paused Front Squats 6x2 *2 Sec Pause At The bottom of each rep Part B: E03:
CrossFit W.O.D Strength: 4 Supersets: 8\8 Half Kneeling Strict Press + 00:30 Sec Side Plank\Side Metcon: For Time: 30/24 Cals Echo Bike 30 Wallball Shots #10/6kg 20/16 Cals Echo Bike 20 WallBall Shots 10/8 Cals Echo Bike 10 WallBall Shots
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat