CrossFit W.O.D
Strength:
OverHead Squats
5-5-4-4-3-3
Mecton:
E03:00MOMx6 Rounds:
8 Dual DB Devil's Press 2x22.5/15kg
16 Tuck-Ups
32 Double Unders
CrossFit Strength
Part A:
Tempo Romanian Deadlifts
5x6 @32X1 TEMPO
Part B:
3-4 Supersets:
4-6 Barbell Bent Over Rows
+
12-15 Banded Triceps Extensions
Part C:
3 Rounds For Time:
25m 2KB Farmer's Carry #2x32/24kg
10 Strict T2B\K2E
CrossFit W.O.D Strength: Push Press 5x5 @Build Up to A Heavy Set. Metcon: 14:00 Min AMRAP: 200M Run 8 Deadlifts #80/60kg 8 C2B CrossFit Endurance 36:00 Min AMRAP: 5 Wallwalks 10 2DB Hang C&J #2x15/10kg 20 WallBalls #10/6kg 30 Tuck-Ups
CrossFit W.O.D Strength: E03:00x5 Sets: 5\5 Bulgarian Split Squats + 20-30 sec L-Sit Hold Metcon: For Time: 1-2-3-4-5….10 Sumo Deadlift High Pull #43/30kg Lateral Burpees Over The Bar *10 Sit-Ups In B\W Sets. CrossFit Endurance Part A: C2 Rower: 4 Sets: 500m Row @6RPE
CrossFit W.O.D Stength: E02:00x7 Sets, Build Up To A Heavy Complex of: 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Metcon: 10 Rounds For Time: 1 WallWalk 3 Power Cleans #70/50kg 6 HSPU 9 Alt. Lunges CrossFit Strength Part A: Back Rack Lunges
CrossFit W.O.D Strength: 4-5 SuperSets: 5 Weighted Push Ups (Build Up to a Heavy 5) *6-8 Pistols \ Per Leg After Each Set. Metcon: 25:00 Min AMRAP, In pairs- 60 Cals Row 60 WallBall Shots #10/6kg 60 Box Jump Overs #60/50cm *While Partner A Works, Partner