CrossFit W.O.D:
Strength:
Every 2min for 12min
2 Squat Clean
Metcon:
5 Rounds For time:
9 Dual DB Shoulder to overhead (#22.5/15x2)
6 Dual DB Step-overs (#22.5/15x2)
3 Sandbag Clean (#75/45)
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
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