CrossFit WOD:
Strength:
E2.5MOM for 12:30:
Push Press
3-3-2-2-2
Metcon:
For time:
90 Situps
70 Wallballs (#10/6)
50 Pushups
30 C2B Pullups
10 Hang Squat Cleans (#70/45)
CrossFit W.O.D: Strength: 4-5 Super Sets 5 Sumo Deadlift + 15-30 Sec Arch Hold (if you can with plate) Metcon: For Time: BUY IN-100 D.U 4 Rounds For Time: 10 Burpee Pull ups 5 Devil Press (#22.5/15 x 2) BUY OUT-100 D.U Weightlifting: Part 1:
CrossFit W.O.D: Strength: 14min build up to an RM2 Squat Snatch Metcon: Every 3 Min for 5 Rounds of: 10 HSPU 15 DB Front Squats (#22.5/15,x2) Max Situps until 2:30 Endurance: 20 min AMRAP of: 400m Run 15 Wallballs (#10/6) 15 Overhead Medball
CrossFit W.O.D: Strength: 12 min find heavy complex 1 Clean 1 Front Squat 1 Hang Clean 1 Jerk Metcon: 20 Min AMRAP of: 15 Deadlift (80/50) 15 Pull Ups 15 Jump Lunges 200 m' Run
CrossFit W.O.D: Strength: 5 Sets: 3-2-2-1-1 Weighted Chin Up + 6/6 KBs Gorilla Row Metcon: for time 800 M Run 50 Wall Ball (#10/6) 30 Step Up Over (#22.5/15,x2) 10 Bar Muscle Up Endurance: 16 Min AMRAP of: 100 D.U 15 Ground to