CrossFit W.O.D
Strength:
14:00 Min Build Up To 3RM Thruster From Rack
Metcon:
"Fight Gone Bad"
20:00 Min EMOM, For Max Reps of Each:
1.)2KB Front Rack Squats #2x24/16Kg
2.)Double Unders
3.)Ring Dips
4.)WallWalks
5.)Rest
CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part
CrossFit W.O.D Strength: Tempo Back Squats 5x3 *3 Sec On the Way Down. Metcon: 21-18-15-12-9-6-3 KB Swings #24/16kg Box Jump Overs #60/50cm *Every Min On The Min(Including 00:00)-5 Push Ups CrossFit Strength Part A: E02:30MOMX6 Sets: 8 Barbell Z-Press Part B: 4
CrossFit W.O.D Strength: E02:00MOMx6 Sets: Snatch Balance+Over Head Squats (2+2) Metcon: 3 Rounds For Time: 15 1DB OverHead Squats #1x22.5/15kg 15 Lateral Burpees Over The DB 02:00 Min Rest Into: 20-15-10-5 2DB Front Rack Lunges #2x22.5/15kg HSPU CrossFit Endurance 40:
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\