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: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders
CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 3-6-9-12… +3 Russian KB Swings (#32/24) Pullups Box Jumps Endurance: AMRAP in 35min of: 30/24 Cal Bike 30 Wallballs (#10/6) 30 Pushups 30 Medball Overhead Situps (#10/6) 30 DB Deadlifts (#15/10,x2)
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 2-2-2-2-2-2 Metcon: 5 Rounds for time: 30 Air-Squats 12 DB Clean and Jerks (#22.5/15,x2) Endurance: 7 Rounds for time: Row 500/400m 10 Toes-to-bar 20 Box Jumps 30 KB Russian Twists (#16/12)