CrossFit W.O.D
Strength:
Weighted Pull Ups
3-3-2-2-1-1-1
Metcon:
16:00 Min EMOM, For Max Reps:
1.)Alt. 1DB Snatch #1x22.5/15kg
2.)Burpees Over The DB
3.)Jump Squats
4.) Pull Ups
CrossFit Endurance
36:00 Min EMOM (For max Reps):
1.) Cals Echo Bike
2.) Tuck-Ups
3.)Alt. 1DB Devil's Press #15/10kg
4.)Alt. 1DB Pull Throughs
CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg
CrossFit W.O.D Strength: 15:00 Min To Build For A Heavy Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon: 12:00 Min AMRAP: 3 Bar Muscle Ups 6 Box Jumps 12 DB Snatches #1x22.5/15kg CrossFit Weightlifting
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: For Time: 6-9-12 Deadlifts #100/70kg Burpees Over The Bar Rest 02:00 Into- For Time: 12-9-6 Cals Echo Bike Russian KB Swings #32/24kg CrossFit Endurance Part A: 4 Sets Of- 03:00 Min Row Hard @8RPE 02: