CrossFit W.O.D
Strength:
Push Press
5-5-4-4-3-3
Metcon:
For Time:
800m Run
50 Pull Ups
50 Empty Barbell Thrusters #20/15kg
CrossFit Endurance
For Time:
72\60Cals Bike
48 Dual DB Hang Squat Cleans #15/10kg
48 Toes To Bars
Rest 03:00 Min
Into E04:00MOMx6 Rounds:
18\15 Cals Bike
12 Dual DB Shoulder To OverHead #2x15/10kg
18 V-Ups
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of:
CrossFit W.O.D CrossFit Open Workout 26.3 For Time 2 Rounds of 12 Burpees Over the Bar 12 Cleans (43/29kg) 12 Burpees Over the Bar 12 Thrusters (43/29kg) 2 Rounds of 12 Burpees Over the Bar 12 Cleans (52/34kg) 12 Burpees Over the Bar 12
CrossFit W.O.D Strength: Strict Press 5x5 *30 Sec Hollow Hold After Each Set Metcon: 50 Double Unders 50 Push Ups 50 Double Unders 40 KB Swing #24/16kg 50 Double Unders 30 Goblet Squats 50 Double Unders 20 Burpee Pull Ups 50 Double Unders 10\10 1KB STOH
CrossFit W.O.D Strength: Front Rack Lunges 8-8-6-6-4-4 (Total) Metcon: 20:00 Min AMRAP: 7 Cals Bike 14 Walllball Shots #10/6kg 7 HSPU 14 toes to bars CrossFit Endurance 20:00 Min AMRAP: 400m Run 40 Plate OverHead Lunges #15/10kg 30 Plate GTOH 20 Weighted Sit-Ups 10