CrossFit W.O.D:
Strength:
Pendlay Row
8-8-5-5-3-3
Metcon:
For Time:
25 Tuck-ups
120 Air Squat
25 Tuck-ups
80 DB Snatch
25 Tuck-ups
40 Pull-ups
Weightlifting:
Part A:
BTN Push Press+Snatch Balance+OH squats
3x(3+2+2)@40-50%
3x(2+2+1) @50-60%
Part B:
3 Pauses Squat Snatch
3x2 @65-75%
6x1 @75-90%
Part C:
Power Clean&Push Jerk
3x(2+2) @75-80%
5x(1+1) @80%+
Part D:
Back Squats
3x5 @70%
3x2 @75-80%
CrossFit W.O.D: Strength: Every 2min for 16min: 1 Clean&Jerk (any style) Metcon: 12min EMOM of: 1min- Cal Row/Bike 2min- Thruster (#43/30) 3min- Wall walks Endurance: 36min AMRAP of: 15 Box Jumps over 20 KB Swing (#16/12) 15 Goblet Squat (#16/12) 3 Wall
CrossFit W.O.D: Strength: Weighted bar Dip 5-5-4-3-3 + 8/8 DB upright Row Metcon: Metcon: 10min AMRAP of: 15 Box Jumps overs 10 Dual DB Push-jerk (#22.5/15x2) 5 Bar Muscle-ups CrossFit Strength: Part A: Strict Press 3-3-3-2-2-1-1 Part B: 4 Sets: 30 Sec Ring-dip Hold + 15-20 Band
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-6-6-6 Metcon: 18min AMRAP of: 21 Wallball (#10/6) 15 Deadlift (#90/60) 9 Ring Dip 70 Double unders Endurance: Every 5min For 40min: 200m Run 20 DB Snatch 20 Overhead Lunges 10 Burpees over DB
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 4 Rounds For time: 200m Run 15 Hang Power Clean (#50/35) Endurance: 10 Round for time: 10 Devil Press (#15/10x2) 15/12 Cal Row 10 Box Jumps 20 bodyweight Lunges Gymnastics: Skill: HeadStand to Free Kipping HSPU Strength: 20Min