Skill:
Kipping Pullups
Metcon:
3 Rounds for time:
Row 250m
15 Push-Jerks (#60/40)
Run 200m
15 Burpees over the bar
Endurance:
3 Rounds for time:
800m Run
50 Burpees
50 Box jumps
50 Situps
50 Double Unders
CrossFit W.O.D: Strength: 14min Build to heavy complex of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat Metcon: 16min AMRAP of: 20 KB Swing (#24/16) 20 KB Overhead Lunges (#24/16) 2 Rope Climb CrossFit Strength: Part A: Front Squat 4-4-4-3-3-3 Part B: 3-4 drop
CrossFit W.O.D: Strength: Bench press 6-6-5-5-4-4 Metcon: 10min AMRAP of: 4-6-8-10-12-14… Dual KB Front Rack Squat (#24/16x2) Chest-to-bar
CrossFit W.O.D: Strength: 12min Build Heavy rep for Hang Cluster Metcon: 20min AMRAP of: 4 Dual DB Thruster (#22.5/15x2) 6 Toes-to-bar 24 Duble unders Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: In paris- I go you go 10 Round For time: 10 Front Squat (#60/40) 15 V-ups 10 Hang Power Clean (#60/40) 15 Box Jumps overs Endurance: 10 Rounds for time: 400m Run 16 DB Snatch (#15/10x1) 10 Burpees over