Skill:
Pistol Squat
Metcon:
AMRAP in 20min of:
8 Strict HSPU
20 Pistols
40 Double Unders
Endurance:
For time:
Run 1600m
100 KB Swings (#16/12)
150 Air-Squats
200 Situps
Run 1600m
CrossFit W.O.D Strength: Back Rack Lunges 10-10-8-8-6-6 (Total) Metcon: 16:00 Min EMOM, For Max reps: 1.)2DB Hang Squat Cleans #22.5/15kg 2.) Sit-Ups 3.) 2DB STOH 4.)Burpees CrossFit Endurance E06:00MOMX6 Rounds: 400M Run 60 Double Unders 20 2DB Hang Clean&Push Press
CrossFit W.O.D Strength: 15:00 Min Build Up to 3RM OverHead Squats Metcon: 12:00 Min Amrap: 200m Run 12 2DB Box Step Overs #2x22.5/15kg 6 2DB Devil's Press CrossFit Strength Part A: Paused Front Squats 5x3 *2 Sec Pause At th bottom of
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1 Metcon: For Time: 20 Double Unders 30 2DB DB Hang C&J #2X22.5/15KG 40 Double Unders 30 2DB Front Rack Squats 60 Double Unders 20 Alt.2DB Front Rack Reverse Lunges 80 Double Unders 20 1DB Split Jerks
CrossFit W.O.D Strength: 5 SuperSets: Barbell B-Stance Deadlifts+6\6 @42X1 Tempo 8-10 2DB Floor Press Metcon: 4 Rounds For Time: 15\12 Cals Bike 20 Alt. DB Snatch 1x22.5/15kg 10 C2B CrossFit Endurance 10 Rounds For Time: 20 KB Swings #16/12kg 7.5m Burpee