CrossFit WOD:
Strength:
Romanian Deadlift
5-5-5-4-4
Metcon:
“Fran”
For time:
21-15-9
Thrusters (#43/30)
Pullups
Weightlifting:
Part 1:
7 sets:
2 Muscle Snatch
35-50%
Part 2:
Snatch First Pull
Power Snatch
Snatch
8 x 1+1+1 65-75%
7 x 1+0+1 80-85%
Part 3:
Jerk Balance
4 x 3 65-75%
Part 4:
Hang Clean
Jerk
Clean
5 x 1+2+1 65-70%
8 x 1+1+1 75-85%
CrossFit W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk
CrossFit W.O.D: Strength: Pause Back Squat (3 sec stop in bottom) 4-4-3-3-2-2 Metcon: “Diane” 21-15-9 Rep of: Deadlift (#100/70) Handstand push up Endurance: 2 Rounds of: 12 min AMRAP of: 20 Tuck ups 15 Wall Ball (#10/6) 10 Pull Ups -1.5 Min Rest- 12 Min
CrossFit W.O.D: Strength: 14 Min Build Heavy Set: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: Evrey 1.5 min for 18 min : 1- 200 M run 2- 15 Wall Ball(#10/6) + Max Toes To Bar 3- 10 Step Up Over(#22.5/15x2) + Max