CrossFit W.O.D:
Strength:
Pause Front Squat
4-4-3-3-2-2
*Every rep 4 sec in the bottom
Metcon:
10min AMRAP of:
7 Hang Clean & Jerk (#50/35)
30 Double unders
7 Front Squats (#50/35)
30 Double unders
Weightlifting:
3 Pos. Snatch DL
Pausing High Hang Snatch
7 x 1+1 45-65%
Part 2:
High Hang Clean
5 x 3 50-60 %
Part 3:
Clean
Jerk
7 x 2+1 65-80%
7 x 1+1 85-100%
Part 4:
Snatch Pull
5 x 3 100-110%
CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs
CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press
CrossFit W.O.D: Strength: E2MOM for 12 Min: 1 Power Snatch 1 Hang Power Snatch Metcon: EMOM 20min for max rep: min 1- Cal row/bike min 2- DBs Step up over (#22.5/15,x2) min 3- DB Overhead Lunge (#22.5/15,x1) min 4- Toes to
CrossFit W.O.D: Strength: 5 Set of: Bulgarian Split Squat 6-4-4-3-3 (each leg) + 30 sec Hamstring plank Metcon: 4 Rounds for time: 200m run 1 Legless rope climb 7 Hang Power Snatch (#50/35) Endurance: E2MOM for 36min: 1. 15 Wall Ball + 20 KB Sumo Deadlift High pull (#16/