CrossFit WOD:
Skill:
15min Rope Climb practice.
Advanced:
4 Sets:
1:00 work 2:00 rest
Max Rope Climbs
Metcon:
AMRAP in 10min of:
6 Toes-to-bar
6 Front Squats (#60/40)
6 Burpees over the bar
Endurance:
6 Rounds for time:
50 Double Unders
40 Situps
30 Walking Lunges steps
20 Cal Row
10 Burpee Box Jump Overs
Gymnastics:
Skill: Kipping Ring MU
-False Grip & Pull
-Transition
-Kipping Dip
CrossFit W.O.D: Strength: E2MOM for 12min: 1 Clean 1 Front Squat 2 Push Jerk Metcon: 2 round of: 5min AMRAP of: 15 Wallballs (#10/6) 10 Medball Sit-ups -1 min rest- 5min AMRAP of: 5 Hang Power Clean (#60/40) 8 Burpees over bar Endirance: For time: 100
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: 8min AMRAP of: 4-8-12-16-20… Dual DBs Push Press (#22.5/15,x2) Chest-to-bar Endurance: 18min AMRAP of: 5-10-15-20-25… Ground to overhead m Burpee Broad jump -2min Rest- 18min AMRAP of: 400m Run 15 DBs Thruster (#15/10x,2)
CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)
CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs