Strength:
EMOM for 12min:
Even: 5 Weighted Dips (rings/bars)
Odd: 20sec L-Sit hold (accumulated)
Metcon:
5 Rounds for time:
40 Double Unders
10 Dual DB Snatch (#22.5/15,x2)
3 Sandbag Ground to shoulder (#75/45)
3 Sandbag Squats
Weightlifting:
High Hang Squat Clean
3@50% x 4
Squat Clean + Front Squat
2+2@60% x 4
BTN Jerk + Jerk
2+2@60% x 2, 1+2@70%, 1+1@80% x 4
Split Push Press
8/8@40% x 3
CrossFit WOD: Strength: E3MOM for 15min: Split Jerk 3-3-3-3-3 Metcon: For time: Run 400m Then 21-15-9: Duel KB Russian Swings (#24/16,x2) Duel KB Front Rack Lunges Then Run 400m Weightlifting: Part 1: 5-6 sets: 1 Tall Snatch 1 Drop Snatch 40-50% Part 2: Snatch Deadlift Below the knee
CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/
CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups