CrossFit W.O.D
Strength:
Strict Press
5-3-3-2-1-1-1
Build Up to A 1RM
Metcon:
6 R.F.T:
24 Double Unders
12 Alt. 1DB Snatch #1x22.5/15kg
12 Sit-Ups
CrossFit Strength
Part A:
15:00 Min build up to a 1RM Back Squat
Part B:
4 SuperSets:
8/8 Half Kneeling KB Press
20m 1KB Bottom Up Carry (Per Arm)
Part C:
06:00 Min Amrap, For As Far As Possible:
1-2-3..
Strict Pull Ups
Deadlifts #100/70kg
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: For Time: 1-2-3...10 C2B Pull Ups 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Endurance For Time: 1km Run 50 Goblet Lunges #1x15/10kg 1km Run 75 Push Ups 1km Run 50 1DB Devil's Press #1x15/10kg
CrossFit W.O.D Strength: OverHead Squats 3-3-3-2-2-2 Metcon: 03:00 Min On/02:00 Min Off x 3 Rounds (AMRAP): 8 Toes To Bars 8 Thrusters #43/30kg 8 Lateral Burpeees Over The Bar CrossFit Endurance "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping
CrossFit W.O.D Strength: On a 12:00 Min Running Clock: Build up For a 1RM Weighted Chin Up Metcon: 20:00 Min AMRAP: 24/18 Cals Row 15 Box Jumps #60/50cm 12 Ring Rows CrossFit Strength Part A: Pendlay Row 5x5 Part B: E03:00MOMx4 Sets: 8
CrossFit W.O.D Strength: Weighted Dips: 8-4-8-4-8-4 Metcon: 3 Rounds For Time: 20 Russian KB Swings #24/32kg 4 Wall Walks 2 Rope Climbs