CrossFit W.O.D:
Strength:
14min Build up to heavy complex:
1 Squat Clean
1 Hang Squat Clean
1 Push-jerk
Metcon:
20min AMRAP of:
10 Burpees Box jumps
20 Dual DB Deadlift (#22.5/15)
10 Dual DB Shoulder-to-overhead(#22.5/15)
20 Dual DB Front rack lunges(#22.5/15)
Weightlifting:
CrossFit W.O.D: Strength: Tempo Back Squat (@22x3) 4-4-4-3-3 Metcon: 8 Rounds For Time: 6 Alt. Devil press (#22.5/15x1) 6 Toes-to-bar Endurance: 38min AMRAP of: 1 stairs ascend 20 DB Snatch (#15/10x1) 20 KB Goblet Lunges(#16/12) 10 Burpees to target
CrossFit W.O.D: Strength: 4 Super sets: 8/8 KB Row (on box/bench) + 5-8 Strict deficit/regular hand stand push up or pike push ups Metcon: 14min AMRAP of: 10-12-14-16… Box jumps over Hang Power Clean (#50/35) KB Swing (#32/24) CrossFit Strength: Part A: Back rack
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Snatch Pull 1 Power Snatch 1 Overhead Squat Metcon: E5MOM For 20min: 400m Run 30 Sit-Ups 15 Wallballs (#10/6) Endurance: 40min EMOM of: min1- 12-15 Wallballs (#10/6) min2- 15-20 KB Swing (#16/12) min3- 14/10 Cal row min4-
CrossFit W.O.D: Strength: Good Morning 8-8-5-5-5 Metcon: “AMANDA”- For time: 9-7-5 Muscle ups Squat Snatch (#60/43) Endurance: 4 Rounds For time: 800m Run 20 Squat Jumps 10 devil press (#15/10x2)