CrossFit W.O.D
Strength:
E02:00MOMx7 Sets:
Build Up To A Heavy Complex:
Tempo Snatch Pull (5 sec on the way up)
Hang Squat Snatch
(1+2)
Metcon:
In Pairs: (IGUG)
20:00 Min AMRAP:
20 Hang Power Snatch #43/30kg
40 WallBalls #10/6kg
60 Double Unders
CrossFit Endurance
E02:00MOM x 40:00 Min: 1.) Cals Row
2.) Lunges
3.) 2DB Burpee to Deadlifts #2x15/10kg
4.) Wallwalks
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 02:00 min On/01:00 Min Off x 5 Rounds AMRAP: 8 Deadlifts #60/43kg 6 Front Squats 4 STOH CrossFit Endurance For Time: 200 Double Unders 100 Air Squats 50 2DB STOH #2x15/10kg Rest 03:00 Min Into:
CrossFit W.O.D Strength: Back Squats 6x3, Build Up to A @2RIR Metcon: "Helen" 3 Rounds For Time: 400m Run 21 KB swings #24/16 kg 12 Pull Ups CrossFit Strength Part A: Bench Press 6-6-5-5-4-4 Part B: 12:00 For Quality: 10 2DB Chest Flyes 5/
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 18.1 Open Workout: 20:00 Min AMRAP: 8 Toes To Bars 10 1DB Hang C&J #22.5/15 14 Cals Row
CrossFit W.O.D Valentines Day W.O.D! 30 Min AMRAP, IGUG, 20 Reps Of Each: V – Ups A ir Squats L eg Raises E explosive Push-Ups N o Jump Burpees T uck-Ups I nverted Row\Ring Row N o Jump burpees E xplosive Lunges S it-Ups