Strength:
3 Sets:
30-60sec Sandbag hold
15 Weighted Situps (feet anchored)
*rest as needed between
Metcon:
"D.T"
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push-Jerks
*RX: #70/45
Skills:
Rope Climb
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-4-4 Metcon: For Time: 3-6-9-12-15: Devil press (#22.5/15x2) Toes-to-bar Endurance: Every 5min for 40min: 10 Box Jumps overs 20 wall-balls (#10/6) 30 Tuck-ups 250/200m Row // 15/12 Cal Bike
CrossFit W.O.D: Skill: 13min practice work to pistol ADV.- build heavy rep goblet pistol each leg Metcon: 18min AMRAP of: 400m run 10 Overhead Squat (#50/35) 3 wall walk CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3 sets: 30 sec pull-up hold (chin over
CrossFit W.O.D: Strength: 5 Super set: Weighted push-up 5-4-4-3-3 + 20-30 sec hollow hold (just 4 set) Metcon: 6 Rounds: 2min AMRAP - 30sec Rest 15 Box Jumps overs 10 Wallball (#10/6) 10 Push-ups Endurance: 8 Rounds for time: 200m run 20 KB Swing(#16/12) 20 KB
CrossFit W.O.D: Strength: Split Jerk 5-5-4-4 Metcon: 4 Rounds For Time: 60 Double unders 15 Dual DB Front Squat (#22.5/15) 20 Sit-ups 15 Hand stand push-ups Endurance: 38min AMRAP of: 60 Double unders 20 sit-ups 10 Devil press (#15/10x2) 20 DBs Step-overs (#15/10x2) Gymnastics: