CrossFit WOD:
Strength:
Back Squat
3-3–2-2-2
Metcon:
AMRAP in 18min of:
Row 250/200m
12 Pullups
Bike 15/12 Cal
12 Front Rack Lunges (#43/30)
Weightlifting:
Part 1:
6 sets:
2 Tall Snatch
40-50%
Part 2:
Pausing Snatch (3 sec pause at knee level)
Snatch
8 x 1+1 65-75%
5 x 0+1 80-90%
Part 3:
Clean Pull
Clean
Jerk
Clean
7 x 1+1+1+1 65-75
6 x 0+1+1+1 80-85%
Part 4:
EMOM for 6 sets:
6 Press
40% from Jerk
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups
CrossFit WOD: Strength: E2MOM for 14min: High Hang Squat Clean 2-2-2-1-1-1-1 Metcon: For time: 3 Rope Climbs 75 Jump Squats 3 Rope Climbs 50 Pushups 3 Rope Climbs 25 Toes-to-bar 3 Rope Climbs Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: From Blocks: Snatch Pull Snatch OH