Strength:
Every 1:30 for 15min (10 sets):
Snatch Balance + Overhead Squat (1+1)
Metcon:
For time:
Row 1000m
50 Dual KB Front Rack Lunges (#24/16,x2)
30 HSPU
Skills:
CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows
CrossFit W.O.D: Strength: 5 Super sets: 8/8 Dual KB Gorilla row + 20-30 Sec L-sit Metcon: 11min AMRAP of: 1 Legless rope climb 10 Dual DB Step-up (#22.5/15x2) 20 Jumping Lunges CrossFit Strerngth: Part A: Push Press 5-5-5-3-3-3 Part B: 3-4 Super set: 3-5 Weighted pull-up
CrossFit W.O.D: Strength: Every 2.5min For 15min build heavy complex of: 3 Hang Power clean 2 Front squat 1 Push Jerk Metcon: 8min AMRAP of: 20 KB Russian Swing (#32/24) 12 KB Goblet Squat (#32/24) -1min Rest- 8min AMRAP of: 50 Double unders 5-10-15-20… Deadlift
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 7 Rounds For time: 200m Run 20m Overhead Walking Lunges (#22.5/15x1) 20 Tuck-ups