CrossFit W.O.D:
Strength:
Pendlay Row
5-5-5-3-3-3
Metcon:
E3MOM for 12min:
200m Run
10 Power Clean (#60/40)
3 Bar muscle ups
Endurance:
40min AMRAP of:
500/400m Row
15 Dual DB Thruster (#15/10x2)
26/20 Cal Bike
20 Plate ground-to-overhead (#20/15x1)
CrossFit W.O.D: Strength: 13min Build up to heavy set: 1 Cluster 1 Thruster Metcon: 9min AMRAP of: 10-12-14-16.. Front Squat (#50/35) Box Jump overs -1min Rest- 9min AMRAP of: 20 KB Russian Swing (#32/24) 1-2-3-4-5… Wall walk CrossFit Strength: Part A: Pause Back Squat 4-4-4-3-3-3 *3
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-3-3 Metcon: 15min AMRAP In Pairs: 250/200m Row // 15/12 Cal Bike 20m DB Overhead Lunges (22.5/15x1) 6 Sandbag over shoulder (#75/45) *one partner work-second partner Dead Hang on bar
CrossFit W.O.D: Strength: 5 Super sets of: 5 Weighted Push-ups + 8-12 Strict Toes-to-bar Metcon: 10-20-30-40 of: Front Squat (#50/35) Chest-to-bar Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1 60-80% 6 x 0+1
CrossFit W.O.D: Strength: E2MOM for 14min of: 2 Clean Pull 1 Squat Clean 2 Push jerk Metcon: E4MOM For 20min: 20 Dual DB Thruster (#22.5/15x2) 15 Ring Dip 10 Devill press (#22.5/15x2) Endurance: 3 Rounds for time: 1000/850 m row 50 push up