CrossFit WOD
Strength:
Bent Over Row
5-5-5-5-5
In 12:00 Build a Heavy set of 5
Metcon:
AMRAP 3 X 4 Rounds
21 Box Jumps
15 HSPU
MAX DB Snatch 22.5/15kg
Rest 1:00
Back to the start each Round
Endurance:
Metcon:
6 Rounds
800m Row /40cal Bike
25 Wallballs 10/6kg
15 Ring Rows
30sec Holllow Rocks
40:00 TC
CrossFit Gymnastics:
Skill
Bar Muscle Up
-Hollow+Arch
-Kip
-Transition
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
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)