CrossFit W.O.D
Strength:
Back Squats
5-5-3-3-3
Metcon:
4 Rounds For Time:
24/18 Cals Row/18/14 Cals Echo
16 1DB Over Head Lunges #1x22.5/15kg
CrossFit Endurance
36:00 Min EMOM, For Max Reps:
1.) Air Squats
2.) Burpee Broad Jumps (In 7.5m Segments)
3.) Hand Release Push Ups
4.) Plate GTOH #15/10kg
5.) Shuttle Runs
6.) Rest
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Metcon: 12:00 Min AMRAP: 30 Double Unders 15 V-Ups 15 2KB Deadlifts #2x32/24kg CrossFit Endurance E04:00MOMx6 Alternating Rounds: 1.) 400M Run Into AMRAP: 15 WallBall Shots #10/6kg 12
CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups
CrossFit W.O.D Strength: Push Press 5-5-3-3-3 Metcon: For Time: 1,2,3...10: Deadlifts #80/55kg Lateral Burpees over the bar CrossFit Weightlifting Part 1: Muscle Snatch High Hang Snatch 3x(2+2)@40-45% 3x(1+2) @45-55% Part 2: Snatch Pull Hang Snatch Above The Knee Hang