CrossFit W.O.D:
Strength:
5-5-4-4-4
+
20-30 Sec Arch Hold
Metcon:
3 Rounds for time:
21 Burpees
15 Dual DB Squat (#22.5/15x2)
9 Toes-to-bar
Wightlfting:
Part 1:
5 sets:
1 High Hang snatch
1 Snatch Balance
45-60%
Part 2:
From blocks
Snatch
4 x 2 60-75 %
7 x 1 80-90%
Part 3:
Clean Pull
Power Clean
Hang Clean
6 x 1+1+1 65-75%
6 x 1+0+1 80-90%
Part 4:
3 push press+ 3 push Jerk
60-70% from Jerk
CrossFit W.O.D: Strength: 12min Build Heavy Set: 2 Snatch Deadlift 2 Snatch Pull 1 Power Snatch Metcon: Every 2min For 20min: (A-B-A-B…) A)2min AMRAP of: 10 Wallball (#10/6) 10 Handstand Push-ups B)For time: 3 Rope Climb 16 Front Squat (#43/30) Endurance: 4 Rounds of:
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 13min AMRAP of: 15 Thruster (#43/30) 15 Box Jump overs 60 Mountian Climber CrossFit Strength: Part A: Pause Back Squat 4-4-3-3-2-2 *2 Sec pause the bottom Part B: 4 Sets: 8/8 Tempo Bulgrian Split squat (@22x2) Metcon: EMOM for
CrossFit W.O.D: Strength: Push-press 5-5-4-4-3-3 Metcon: 7min AMRAP of: 5-10-15-20 Overhead Lunges (#22.5/15x1) Cal Row/Bike -1min Rest- 7min AMRAP of: 10 Hang Power Snatch (#43/30) 20-40-60-80-100… Double unders Endurance: 6 Rounds for time: 20 plate Ground to overhead (#20/15) 1000/800m Row 20
Crossfit W.o.D: Strength: Every 2min For 14min Build Heavy complex: 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 5 Rounds For time: 400m run 20 KB Russian Swing (#32/24) 10 Chest-to-bar Endurance: 38Min AMRAP of: 400m Run 15 Devill press (#15/10x2) 15