CrossFit W.O.D:
Strength:
Weighted Dip
5-4-4-3-3
+
8-10 DBs Bench Press
Metcon:
21-15-9
Box jump overs
DBs Clean & Jerk (22.5/15,x2)
Weightlifting:
Part 1:
7 sets:
2 Muscle Squat Snatch (no contact)
40-50%
Part 2:
Pausing Snatch
Below the knee Snatch
7 x 1+1 60-80%
6 x 0+1 85-90%
Part 3:
Hang Clean
Jerk
6 x 1+2 60-75%
6 x 1+1 80-85%
Part 4:
Snatch Pull
5 x 3 105-115%
CrossFit W.O.D: Strength: Tempo Strict press (@x232) 4-4-3-3-2-2 Metcon: 5 rft: 2 Rope climb 6 Strict handstand push-ups 12 DBs Thruster (#22.5/15,x2) Endurance: E6MOM for 36min: 1 Stairs Ascend 20 Medball cleans (#10/6) 10x10m Shuttle Run 50 Double unders
CrossFit W.O.D: Strength: 14min build up to heavy complex: 1 Squat clean 1 Front squat 1 Push jerk Metcon: 20min AMRAP of: 21 Box jumps 15 Deadlift (#90/60) 9 Ring Dips 20/16 Cal Row // 15/12 Cal Bike CrossFit Strength: Part A: Tempo Bench Press (@32x3)
CrossFit W.O.D: Strength: Good morning 8-8-6-6-4-4 Metcon: For time: “Annie” 50-40-30-20-10 Double unders sit-ups Endurance: 10 Rounds For Time: 15/12 Cal Row // 12/9 Cal Bike 10 KB Sumo deadlift high pull (#24/16) 8 Wallballs (#10/6)
CrossFit W.O.D: Strength: weighted dip (bars) 3-3-2-2-1-1 + 20-30 Sec Hollow hold Metcon: For time: 400m run 30 Cluster (#50/35) Endurance: 40min AMRAP of: 800m run 15 Devil press (#15/10,x2) 15 Dual DB hang squat cleans (#15/10,x2) Gymnastics: Skill: Free HandStand Hold 20Min to