CrossFit WOD:
Strength:
Tempo Front Squat @3331
3-3-2-2-2-2
Metcon:
10 Rounds for time:
Run 200m
7 Toes-to-bar
4 Devil-Presses (#22.5/15,x2)
Endurance:
10 Rounds for max reps:
3min AMRAP:
12/9 Cal Bike
9 Pushups
6 Burpees
*Rest 1min between AMRAPs
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)
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups