CrossFit W.O.D:
Strength:
14min work to:
Squat Clean
3-3-2-2-1-1
Metcon:
15 Min AMRAP of::
10 Shoulder to overhead (#60/40)
15 Burpees Over bar
20 Sit-ups
Weightlifting:
Part 1:
8 sets:
1-2 Snatch Balance
60-85%
Part 2:
Snatch DL
TnG Snatch
8 x 1+1 65-80%
Snatch
6 x 1 85-95%
Part 3:
From Block
Clean
Jerk
7 x 2+1 65-80%
6 x 1+1 85-90%
Part 4:
Push Jerk
5 x 3 70-75%
CrossFit W.O.D: Strength: Weighted Dip (ring/bar) 5-5-5-3-3-3 + 60 m Sandbeg Bearhug walk Metcon: 11min AMRAP of: 8 DBs Hang Power Clean (#22.5/15x2) 10 Wallballs (#10/6) 12 DBs Step Ups (#22.5/15x2) CrossFit Endurance: 36min AMRAP of: 1000/800m Row 30 KB Swing (#24/
CrossFir W.O.D: Strength: Back Squat 5-5-5-3-3-2-2 Metcon: 4 Rounds: 2min AMRAP OF: 10 Toes to bar 6 DBs Thrusters (#22.5/15x2) -1min rest- CrossFit Strength: Part A: Push press Every 2.5 min for 15 min 5-5-3-3-2-2 Part B: EMOM for 9min min 1- 8 Z-Press with
CrossFit W.O.D: Strength: 12 min build up to 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch Metcon: 19 Min AMRAP of: 20 V-ups 15 Deadlift (#80/55) 50 Double Unders 5 Bar Muscle Ups CrossFit Endurance: E2MOM for 40 min: Part A: 15 Wallball (#10/6)
CrossFit W.O.D: Strength: Every 2min for 14 min: Push Jerk 4-4-3-3-2-2-2 Metcon: 8 Rounds for time: 18 DB Snatch (#22.5/15x1) 15 Box Jump Overs 12 DB Goblet Lunges (#22.5/15x1) CrossFit Endurance: 8 Round for time: 30 Plate sit-ups (#15/10) 20 plate Overhead Lunges