CROSSFIT W.O.D
Strength:
Tempo Bent-Over Rows
5-5-4-4-4 @1231
20 Sec Side Plank\Per Side After Each Set
Metcon:
For Time:
16 1DB Alt. Hang Cleans #1x22.5/15kg
32 Box Jumps #60/50cm
64 1DB Front Rack Lunges
32 Box Jumps
16 1DB Alt. Hang Cleans
CROSSFIT ENDURANCE
40:00 Min AMRAP:
60 Double Unders
45 X-Ups
30 WallBall Shots #10/6kg
60 Double Unders
45 Air Squats
30/24 Cals Row
CROSSFIT W.O.D Strength: Back Squats 5x8 Metcon: 12:00 Min EMOM, For Max Reps: 1.) Hang Power Snatch #43/30kg 2.) Lateral Burpees Over The Bar 3.) Cals Row CROSSFIT ENDURANCE E06:00MOMx6 Rounds: 400m Run 20 1KB Hang Power Clean&Jerks #1x16/12kg 20 1KB Front
CROSSFIT W.O.D Strength: On A 15:00 Min Running Clock: Build Up to a 3RM T&G Squat Cleans Metcon: 10 Rounds For Time Of: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: Tempo Chest Supported DB Rows @1231 Tempo 5x6 Part
CrossFit W.O.D Strength: Alt. Gorilla Rows 16-16-12-12 *20 Sec Hanging L-Sit After Each set Metcon: 4 R.F.T: 200m Run 60m 2KB Farmer's Carry #32/24kg 15m 1KB Goblet Walking Lunges
CrossFit W.O.D Strength: E01:30MOMx9 Sets: 2 Power Snatches Metcon: 20:00 Min AMRAP: 10 SDHP #43/30kg 12 Lateral Burpees Over The Bar 18/15 Cals Row