CrossFit WOD:
Strength:
Weighted Dips (bars)
15min build to an RM5
Metcon:
For time:
21-15-9 KB Swings (#32/24)
15-9-6 Burpee Box Jump Overs
9-6-3 Bar Muscle-Ups
Endurance:
For time:
Run 1600m
Then 10 Rounds of:
20 Wallballs (#10/6)
15 Pushups
10 V-Ups
Then Run 1600m
Gymnastics:
Skill: Rope Climb
Strength- Emom For 20 min:
-3 Arch Pull
-20 Ring/ Box L-Hold
-10 Reverse Bicep Curl
-8/8 KB Side Flexion
-Rest
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
CrossFit WOD: Strength: E2MOM for 14min: High Hang Squat Clean 2-2-2-1-1-1-1 Metcon: For time: 3 Rope Climbs 75 Jump Squats 3 Rope Climbs 50 Pushups 3 Rope Climbs 25 Toes-to-bar 3 Rope Climbs Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: From Blocks: Snatch Pull Snatch OH