Strength:
6 Sets:
5 Elevated Ring Rows (weighted)
15sec L-Sit hold (any variation)
*rest 1:30
Metcon:
AMRAP in 16min of:
15 ABmat Situps
12 Deadlifts (#60/40)
9 KB Goblet Squats (#32/24)
6/3 Cal Bike (arms-only)
Weightlifting:
-Hang Snatch
80% 1×3
90% 1×3
-Snatch with 3 pauses
80% 1×3
90% 1×3
-Front squat
90% 2×2
100% 1×3
90% 2×2
==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
CrossFit W.O.D: Strength: 4 Sets : 5/5 Bulgarian Split Squats + 30 sec L-Sit Metcon: ”DT” 5 Rounds For Time: 12 Deadlift 9 Hang Power clean 6 Shoulder to overhead RX-70/45 Endurance: 2 Round 8 min AMRAP of: 10 Dbs Thruster (15/10x2) 15/12 Cal Row -1
CrossFit W.O.D: Sterngth: 13 min build up to: 1 snatch pull 1 hang squat snatch 1 overhead squat Metcon: For Time: 50 Medball Jump Squats (#10/6) 100 Push ups 50 Medball Lunges (#10/6) 100 Sit ups *Every Break- 5 Burpees Endurance: Every 4 min for 40