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: Paused Bench Press 6-6-4-4-2-2 *2Sec Pause At Chest on Each Rep Metcon: 4 Rounds For Time, IGUG (work in Teams Of 2): 500m Row 10 SandBag Cleans #70/45kg 20 Sandbag Squats 60m SandBag BearHug Carry
CrossFit W.O.D Strength: Paused Back Squats 6x3 *2 sec Hold at the bottom of Each Rep Metcon: 02:00 Min Amrap\01:00 Min Rest x 5 Rounds: 10 HSPU 20 1KB Goblet Squats #32/24kg *Max Box Jumps For The remaining #60/50cm CrossFit Weightlifting Part 1:
Crossfit W.O.D Strength: Tempo RDL 8-8-6-6-4-4 @32X1 Tempo 30 Sec Side Plank\Per Side Between Sets. Metcon: "Nicole" 20:00 Min AMRAP: 400m Run Max UB Pull Ups CrossFit Endurance 38:00 Min AMRAP: 400m Run 12-9-6 Toes To Bars 1DB Snatch #1x17.5/12.5kg
CrossFit W.O.D Strength: Push Press 4-4-3-3-2-2 Metcon: 10:00 Min Amrap: 50 Double Unders 10 2KB Hang Cleans #2x24/16kg CrossFit W.O.D Part A: Back Rack Reverse Lunges 10-10-10-8-8-8 (Total) Part B: E03:30x4 Rounds: 8\8 DB Bent-Over Rows 6\6 1Arm Half Kneeling Bottom