CrossFit WOD
Strength:
Every 2:30 x 12:30
1 Deadlift
+
2 Hang power clean
+
3 Front squats
Build to a heavy complex
Metcon:
AMRAP 15:00
20 Wallballs 10/6kg
10 Deadlifts 100/60kg
200m Run
CrossFit W.O.D: Strength: Every 2min for 14min Build heavy set of: 1 Push press + 2 Push Jerk Metcon: 15min AMRAP of: 60 Double unders 15 Dual DBs Front Squat (#22.5/15x2) 5 Bar muscle ups Endurance: Every 5min for 40min of: 15 KBs Thruster (#16/12x2) 50
CrossFit W.O.D: Strength: 12 min Build up to 2 rep touch & go Power Snatch Metcon: For Time: 1200m Run 50 Ring Dip 50 Box Jumps 50 Push ups 50 KB Swing (#32/24) CrossFit Strength: Part A: Front Rack Lunges 6-6-4-4-2-2-2 Part B: 4 Super set 10-12
Crossfit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: 3 Rounds For Time: 15 Sumo deadlift high pull (#43/30) 10 Burpees over bar 10 Chest-to-bar Endurance: 40min AMRAP of: 400m run 20 wall ball (#10/6) 50 mountain climber 20 KB Sumo deadlift high pull (#20/16x1)
CrossFit W.O.D: Strength: Pause Overhead Squat 3-3-3-2-2 *2 sec pause in the bottom Metcon: 13min AMRAP of: 5-10-15-20-25… DB Snatch (#22.5/15x1) Alt. DB Hang Squat Clean (#22.5/15x1) *50 Double unders (every round)