CrossFit W.O.D
Strength:
Thruster (1St Rep From Floor)
10-8-6-4-2
Metcon:
20:00 Min AMRAP:
18 1DB Box Step Overs #1x22.5/15kg
15/12 Cals Row
12 1DB Alt. Devil's Press
CrossFit Endurance
Part A:
For Time:
1000-800-400-200m Run
*30 Sit-Ups
20 Hand Release Push Ups
10 K2E After Each Set
Part B:
02:00Min On\02:00 Min Off x 4 Rounds: (AMRAP)
15 Empty Barbell Thrusters #20/15kg
5 Burpee Pull Ups
CrossFit W.O.D Strength: Pendlay Rows 5x5 Metcon: 4 R.F.T: 400m Run 15 V-Ups 12 Front Rack Lunges #50/35kg CrossFit Strength Part A: Front Squats 10-8-6-4-2 Part B: 3 SuperSets: 5 Weighted Dips 00:40 Sec Weighted Plank Part C: For Time: 30m Plate Push #20/
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 T&G Power Snatches Metcon: 5 Rounds For Time: 5 Power Snatches #50/35kg 7 Pull Ups CrossFit Weightlifing Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up For Range 3 Deficit HSPU Metcon: 16:00 Min EMOM, For Max Reps: 1.) 2DB Front Rack Lunges #2x22.5/15kg 2.) Burpees 3.) 2DB STOH 4.) Cals Row CrossFit Endurance 15:00 Min AMRAP: 400m