Strength:
E2MOM for 12min:
Thrusters
3-3-2-2-2-1
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30)
10 Pushups
10 Cal Bike
*OHS goes down by 1rep every round, pushups and bike stays at 10
Weightlifting:
Box Power Snatch + OHS
(3+3) @ 65% x 5
Box Squat Snatch + OHS
(2+2) @ 80% x 5
Snatch Pull + Squat Snatch
1+1 @ 90% x 5
Pause Snatch Pull
2 @ 100% x 5
Shoulder Press
5x5
CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/
CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m