CrossFit W.O.D
Strength:
14:00 Min Build Up To: 3 Tng Clusters
Metcon:
E02:30MOM x 5 Sets:
15/12 Cals Row
10 1DB Alt. Devil's Press #1x22.5/15kg
CrossFit Endurance
03:00 Min Amrap\01:00 Min Rest x 2 Alternating Rounds:
15 WallBall Shots #10/6kg Into Max:
1.)Cals Row
2.)Cals Bike
3.)Double Unders
4.)Burpees
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-6 +30 Sec Side Plank\Side B\W Sets Metcon: For Time: 200M 2KB farmer's Carry #2x42/16kg 75 sit Ups 150 Air Squats 75 sit ups 200m 2KB farmer's Carry CrossFit Strength Part A: 5x6 Tempo Pendlay Rows
CrossFit W.O.D Skill: 14:00 Min Double Unders Practice Strength: Open Workout No' 2: 24.2 20:00 Min AMRAP: 300m row 10 Deadlifts #83/56kg 50 Double Unders
CrossFit W.O.D Strength: On A 15:00 Min running Clock Build Up For A Heavy: 2 Power Cleans+2 Push Jerks Metcon: 5 Rounds For Time: 10 Toes To Bars 15 Alt. DB Hang Clean&Jerk #1x22.5/15kg 20 Wallball Shots #10\6kg WeightLifting Part 1:
Crossfit W.O.D Strength: Strict Press 10-8-8-6-6 Metcon: 20:00 Min AMRAP: 400m Run 20 Plate GTOH #20/15kg 10 Alt. Plate Over-Head Lunges CrossFit Endurance E05:00MOMx6 Rounds: 30/24 Cals Row 12 Dual DB Hang Clean And Jerk #2x15/10 24 Dual DB Front Rack Squats