Strength:
Bulgarian Split Squat
8-8-6-4-4 (each leg)
Metcon:
In Pairs, 2 Rounds for time:
Row 1000m
50 Double Unders
50 DB Deadlifts (#22.5/15, x2)
50 HSPU
200m Sandbag Carry (#60/45)
*Split the work as you wish, switch partners as many times as you like on the carrys
Skills:
CrossFit W.O.D: Strength: Back squat 5-5-4-4-3-3 Metcon: EMOM 15min for max rep: 1)Handstand Walk 2)Pull Ups 3)Burpee Broad Jump 4)KB Sumo Deadlift High pull (#24/16) 5)cal Bike
CrossFit W.O.D: Skill: 18 Min work to Handstand walk/free Metcon: 12 Min AMRAP of: 4-8-12-16-20…. Wallballs (#10/6) DBs Step up over (#22.5/15x2) Weightlifting: Part 1: 6 sets: 3 Snatch Deadlift (Tempo) 1 High Hang snatch 45-60% Part 2: Snatch 4 x 3 60-70% 5
CrossFit W.O.D: Strength: 12 min build heavy 2 rep Squat Clean Metcon: 4 Rounds For time: 500/400 m Row // 26/20 Cal Bike 8 Hang Power cleans (#60/40) 15 Box Jumps 8 Front squats (#60/40) Endurance: 40 min AMRAP: 400 m Run 25 Wallballs (#10/
CrossFit W.O.D: Strength: 18 min Find RM2 Push Jerk Metcon: 4 Rounds: 2 Min AMRAP-1 Min Rest 8 ALT. DB snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) *Evrey Round add 2 rep DB snatch