Strength:
5 Sets:
12 DB Bulgarian Split Squats (6/6)
12 V-Ups
Metcon:
4 Rounds for max reps:
1min Box Jumps (bench)
1min DB Hang Squat Cleans (#22.5/15,x1)
1min Pike Pushups
1min Double Unders
1min Rest
CrossFit W.O.D Strength: 20:00 Min HandStand Practice Metcon: For Time: 400m Run 30 KB Swings #1x24/16kg 400m Run 30 1KB overHead Lunges 400m Run 30 1KB STOH CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 SuperSets: 8-10 Weighted Push Ups 5\5 ATG Split
CrossFit W.O.D Strength: 4 SuperSets: 10/10 1DB Bent-Over Rows 00:20 Sec Ring Support Hold 00:30-00:45 Sec SuperMan Hold Metcon: 10 Rounds For Time: 10 WallBall Shots #10/6kg 10 V-Ups
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 5\5 Weighted Box Step Ups @1151 (5 sec on the way down) 8 Weighted Push Ups Metcon: For Time: 15-12-9 Clean&Jerks #60/43kg *200m Run After Each Set CrossFit Weightlifting Part 1: 6 sets: 2 Sott press 1 Drop
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Cleans, Build Up for Load Metcon: 16:00 Min EMOM For Max Reps: 1.) WallWalks 2.) Air Squats 3.)Russian KB Swings #32/24kg 4.)Walking Lunges CrossFit Endurance E06:00MOMx6 Rounds: 30 2DB Deadlifts #2x15/10kg 20 2DB STOH