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 W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk
CrossFit W.O.D: Strength: Pause Back Squat (3 sec stop in bottom) 4-4-3-3-2-2 Metcon: “Diane” 21-15-9 Rep of: Deadlift (#100/70) Handstand push up Endurance: 2 Rounds of: 12 min AMRAP of: 20 Tuck ups 15 Wall Ball (#10/6) 10 Pull Ups -1.5 Min Rest- 12 Min
CrossFit W.O.D: Strength: 14 Min Build Heavy Set: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: Evrey 1.5 min for 18 min : 1- 200 M run 2- 15 Wall Ball(#10/6) + Max Toes To Bar 3- 10 Step Up Over(#22.5/15x2) + Max