CrossFit W.O.D
Skill:
20:00 Min Handstand Practice
Metcon:
14:00 Min AMRAP:
12/9 Cals Bike
15 Plate OverHead Lunges #20/15kg
18 Plate Over-Head Sit-Ups
CrossFit Strength
Part A:
Weighted Pull Ups
4-4-3-3-2-2
Part B:
4 SuperSets Of:
10 Barbell Good-Mornings
10 Alternating Goblet Cossack Squats
Part C:
3 Rounds For Time:
12 Lateral Burpees Over The Bar
10 Power Cleans #75/50kg
6 STOH
CrossFit W.O.D Strength: 4 SuperSets Of: 5 Weighted Dips 8\8 DB Bent-Over Rows 30 Sec Weighted Hollow Hold Metcon: 3 R.F.T: 75 Double Unders 50 Air Squats 25 KB Swings #24/16kg CrossFit Endurance E04:00MOMx4 Rounds: 15\12 Cals Bike 10 DB Goblet Squats
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-8 Metcon: For Time: 30-20-10 WallBall Shots #10/6kg Box Jumps #60/50cm Rest 02:00 Min Into: 18-15-12 Chest To Bar Pull Ups 1DB Devil's Press #1x22.5/15kg Rest 02:00 Min Into: 12-9-6 Strict HSPU 2DB
CrossFit W.O.D Strength: 15:00 Min Build Up For The Following Complex (From Floor): Thrusters Front Squats (2+2) Metcon: 10 Rounds For Time: 5 Hang Power Cleans #60/43kg 10 Lateral Burpees Over The Bar CrossFit Strength Part A: Deadlifts 5x5 Part B: E03:00MOMx4 Sets: 6
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