CrossFit WOD
Strength:
Back Squat
4-4-4-3-3-3
*3sec Pause at the bottom of the last rep of each set
Metcon:
AMRAP in 10min of the ladder:
3-6-9-12… +3
Hang Squat Cleans (#70/45)
Bar Muscle-ups
CrossFit W.O.D Strength: Good Morning 10-10-8-8-6-6 Metcon: 22:00 Min AMRAP: 400m Run 15 Plate GTOH #15/10kg 15 Plate Overhead Sit-Ups CrossFit Endurance 05:00 Min Work (AMRAP), 03:00 Min Active Recovery Row/Bike x 5 Rounds: 20 1DB Goblet Squats #1x17.5/12.5kg 20
CrossFit W.O.D Strength: E04:00MOMx5 Supersets: Bulgarian Split Squats 10-10-8-8-8 (Per Leg) 8/8 1KB Side Crunch Metcon: E03:00MOMx4 Rounds: 18\15 Cals Row 12 Hang Power Cleans #50/35kg 9 Front Squats CrossFit Strength Part A: Strict Press 5x5 Part B: 3 SuperSets: 5 Weighted Pull
CROSSFIT W.O.D Strength: E01:30MOMx8 Sets: 2 Push Jerks from Rack Metcon: 16:00 Min AMRAP: 40 Double Unders 30 Air Squats 20 Push Ups 10 Toes To Bars CrossFit Endurance E04:00MOMx10 Alt. Rounds: 1.) 30/24 Cals Row Into AMRAP: 10 Push Ups 10 Alt. Hang
CrossFit W.O.D Skill: 15:00 Min Practice Kipping Pull Ups Metcon: 18-16-12 2DB Front Rack Lunges #2x22.5/15kg HSPU Rest 03:00 Min Into For Time: 9-12-15 2DB STOH Pull Ups CrossFit Endurance For Time: 1600m Run 40m Walking Lunges 1200m Run 30 Toes To Bars 800m