CrossFit W.O.D
Strength:
E02:30MOMx6 Sets, Build Up For The Following Complex:
Muscle Clean
Hang Power Clean
Hang Squat Clean
(1+3+2)
Metcon:
E04:00MOMX4 Rounds:
24\18 Cals Row
15 Toes To Bars
Max WallBall Shots #10/6kg For The Remaining.
CrossFit Endurance
35:00 Min EMOM x Max Reps Each:
1.) Alt. DB Snatch #1x17.5/12/5kg
2.) Box Jumps #60/50cm #10/6kg
3.) Rest
4.)WallBall Shots #10/6kg
5.)Knees To Elbows
CrossFit W.O.D Strength: Bent-Over Rows 6-6-6-4-4-4 Metcon: For Time: 2-4-6-8-10-8-6-4-2 2DB Box Step Overs #2x22.5/15kg Burpee Box Jump Overs #60/50cm CrossFit Endurance Part A: C2 Rower Intervals: 5 Setsx500m Row @85% Effort 01:00 Min Rest B\W Sets Part B: For Time: 12 2DB
CrossFit W.O.D Strength: Tempo Front Squats 4-4-3-3-2-2-2 @3 Sec On The Way Down On Each Rep. Metcon: 14:00 Min AMRAP: 24 Sit-Ups 12 Pull Ups 6 2KB STOH #2x24/16kg CrossFit Strength Part A: Back Squats 5x5, Start at 70% Part B: 3 SuperSets: 5 Weighted Pull
CrossFit W.O.D Strength: E03:00MOMX4 Sets: 5 Weighted Ring Dips 6\6 Weighted Box Step Ups @2RIR Metcon: E02:30MOMx5 Rounds: 8 Sandbag Squats #70/45kg 2 Rope Climbs *Amrap Distance HS Walk\Wallwalks For The Remaining.
CrossFit W.O.D Strength: 5 SuperSets: 6\6 Half Kneeling KB Press 30 Sec Star Plank/Per Side Metcon: 25:00 Min Amrap: 2-4-6.. Etc. (Reach As Far As Possible) 2KB Deadlifts #2x24/16kg Box Jumps Wallball Shots #10/6kg Toes To Bars