CrossFit W.O.D:
Metcon:
“BAR”:
23min AMRAP of:
10 Front rack Lunges (#50/35)
7 Chest to bar
2 wall walk
10 Dual DB power clean&jerk (#22.5/15,x2)
90 Double unders
Cash out - Accmulate 59 Toes to bar
CrossFit W.O.D Strength: Romanian Deadlift 6x6 @31x1 Tempo Metcon: 21-15-9 Thrusters #43/30kg Burpees Over The Bar CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 5 weighted Pull-Ups 3/3 Turkish Get-Ups 30 Sec Weighted Hollow Hold Part C: 4 R.F.T: 10 Dual KB
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To A Heavy Complex: Tempo Snatch Pull (5 sec on the way up) Hang Squat Snatch (1+2) Metcon: In Pairs: (IGUG) 20:00 Min AMRAP: 20 Hang Power Snatch #43/30kg 40 WallBalls #10/6kg 60 Double Unders CrossFit
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 02:00 min On/01:00 Min Off x 5 Rounds AMRAP: 8 Deadlifts #60/43kg 6 Front Squats 4 STOH CrossFit Endurance For Time: 200 Double Unders 100 Air Squats 50 2DB STOH #2x15/10kg Rest 03:00 Min Into:
CrossFit W.O.D Strength: Back Squats 6x3, Build Up to A @2RIR Metcon: "Helen" 3 Rounds For Time: 400m Run 21 KB swings #24/16 kg 12 Pull Ups CrossFit Strength Part A: Bench Press 6-6-5-5-4-4 Part B: 12:00 For Quality: 10 2DB Chest Flyes 5/