CrossFit W.O.D:
Strength:
Box Squat
5-5-3-3-3
Metcon:
5 Round for time:
20 KB Swing (#32/24)
20/15 cal Row // 15/12 cal Bike
15 Ring Dips
200m Run
Weightlifting:
Part 1:
8 sets:
2 Snatch Balance
50-75%
Part 2:
Hang Snatch Pull
Below the knee Snatch
7 x 1+1 65-80%
5x 0+1 85-90%
Part 3:
3-4 sets:
4 Drop Clean
40-45%
Part 4:
Clean Pull
Clean
Jerk
7 x 1+1+1 65-80%
6 x 0+1+1 85-95%
CrossFit W.O.D: Strength: 15 min find RM1 for the Power Snatch Metcon: For time: 15-12-9-6-3 rep of: Front Squat (#70/45) Box Jump overs Endurance: 2000/1500m Row // 120/90 cal Bike 100 Wallballs (#10/6) 50 Burpees 100 Box Jump overs
CrossFit W.O.D: Strength: E2MOM for 12min: weighted pull up 5-5-5-3-3-3 Metcon: For Time: 100 Double under 40 Push-ups 30 Jump Squats 20 Handstand Push Ups 30 Jump Squats 40 Push-ups 100 Double under
CrossFit W.O.D: Strength: 5 Super Set: Bent Over Row 6-5-5-4-4 + 10 Deficit Push-ups *add weight if you can Metcon: 2 Rounds: 3 min AMRAP of: 200m Run Max Chest to bar -1 min rest- 3 min AMRAP of: 12 Thruster (#50/35) 6 Burpees over bar -1 min
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 10 Min AMRAP of: 3 Bar Muscle up 12 DB Snatch (#22.5/15x1) 24 Sit-ups Endurance: Emom For 42min: 1)cal Bike 2)Kb Swing (24/16x1) 3)Mountain climber 4)Kb goblet squats (24/16x1) 5)run 6)rest Gymnastics: