Strength:
12min build up load for an RM1 Cluster
Metcon:
For time:
200m Sandbag Carry (#75/45)
50 Situps
40 Box Jumps
30 DB S2OH (#22.5/15,x2)
20 DB Front Lunges (#22.5/15,x2)
10 Bar Muscle-ups
200m Sandbag Carry (#75/45)
Weightlifting:
Muscle Snatch + OHS
(2+2) @ 60% x 4
Hang Power Snatch + OHS
(1+1+2) @ 60% x 4
Box Snatch + OHS
(2+2) @ 70% x 4
Pause Snatch Pull
2 @ 120% x 4
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
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m