CrossFit WOD:
Strength:
Weighted Dips (bars/boxes)
5-4-3-2-1
Metcon:
For time:
27-21-15-9-3
Toes-to-bar
Cal Row
5-4-3-2-1 Sandbag over shoulder (#75/45)
Weightlifting:
Part 1:
Snatch Balance
5 x 2 65-75%
6 x 1 80-90%
Part 2:
High Hang squat Snatch
Hang Squat Snatch
7 x 1+1 60-75%
7 x 0+1 80-90%
Part 3:
Deficit Clean
7 x 2 65-80%
5 x 1 85-90%
Part 4:
Split Jerk
E1.5MOM for 6 sets:
3 Split Jerk
60-75%
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5
CrossFit WOD: Strength: DeadLift 3-3-3-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Wallballs (#10/6) 6 Pushups 4 Burpee Box Jump Overs *Rest 1min between amraps Endurance: 2 Rounds for time: Run 800m 75 Jump Squats Row 1000/800m 75 KB SDHP (#24/16)6 Bike 50/38
CrossFit WOD: Strength: 16min build up load for: Hang Squat Clean + High Hang Squat Clean (1+1) Metcon: 10 Rounds for time: 30 Double Unders 8 Hang Power Cleans (#43/30) 8 V-Ups