Skill:
Pistol Squat
Metcon:
AMRAP in 14min of:
12 Pistols
8 DB Push-Press (#22.5/15, x2)
2 Rope Climbs
Endurance:
8 Rounds for time:
30 Jump Squats
30 Pushups
30 Cal Row
30 Situps
CrossFit W.O.D Strength Paused Pendlay Rows. 6-6-6-4-4-4 *2 sec Pause at the top of each rep. *10-20 V-ups After Each set Metcon: E02:30MOMX5 Rounds: 200m Run into AMRAP- 6 Pull-Ups 6 STOH #43\30 CrossFit Strength Part A Push Press 5-5-3-3-3-3 *Build Up to a Heavy Triple
CrossFit W.O.D Skill: 12:00 Min Practice Double Unders Metcon: 25:00 Min AMRAP, In Pairs: 10 Deadlifts #100/70kg 20 V-ups 30 Air Squats *When Partner A works, Partner B Performs a 2KB Farmer's Carry for max Distance #2x16/24kg
CrossFit W.O.D Strength: E02:00x7 Sets: *Build up to a heavy complex: (1+1+2) Clean Pull Squat Clean Front Squats Metcon: 12:00 Min AMRAP: 4 Wallwalks 8 T2b 16 KB Swing #24/16kg 32 Double Unders Weightlifting Part 1: 5-6 sets: 3 pos. Deadlift 1 High
CrossFit W.O.D Strength: Romanian Deadlift 8-8-8-6-6-6 In B\W Sets: 30-40 Sec Weighted Plank Hold Metcon: For Time: 20 Bar Muscle Ups 40 Hang Power Cleans #60/43kg 60 Lateral Burpees Over The Bar Endurance For Time: 200-400-600-800-1000m Row (Or Twice the distance on the bike) 15 KB