Strength:
Paused Front Squats
2-2-2-2-2
Pause for 3sec at the bottom of each rep, build up weight
Metcon:
4 Rounds for time:
Run 400m
10 Push-Press (#50/35)
3 Legless Rope Climbs
Skills:
Muscle-up Strength drills
CrossFit W.O.D: Strength: Split jerk 3-3-3-2-2 Metcon: 7 Rounds for time: 1 Ring Muscle ups 3 Hang Power Clean (#80/50) 10 Jump Squats Endurance: 3 Rounds of: 6min AMRAP of: 15/12 Cal Row 10 DB Thruster (#15/10x2) -1min rest- 6min AMRAP of: 4-8-12-16-20… Knee to
CrossFit W.O.D: Strength: Pause Back Squat 4-4-4-3-3 *Every rep 2 sec at the bottom Metcon: EMOM for 15min for Max rep: min1- Max Cal Row/Bike min2- Max Handstand Push-ups min3- Max Deadlift (#100/70) Endurance: 7 Rounds For time: 1 Stairs ascend with kb (#16/12x1) 10
CrossFit W.O.D: Strength: 4 Super sets: 8 Dual DB Z-press + 8/8 KB Bent over row (on box/bench) Metcon: 19min AMRAP of: 400m Run 20 DB Snatch (#22.5/15x1) 20 DB Goblet Squat (#22.5/15x1) CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4
CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups