Strength:
5 Sets of:
7 Eccentric HSPU/Pushups
7 Eccentric Goblet Squats
*Go slow and heavy
*Rest 1:30
Metcon:
6 Sets for reps:
3min AMRAP, 1min Rest:
12 Situps
9 Jacksons
6 Thrusters
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:
CrossFit W.O.D: Strength: E2MOM for 14 min: 2 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 4 Round for time: 3 Rope Climb 10 Shoulder To Overhead (#50/35) 20 Wallballs (#10/6)