CrossFit WOD:
Strength:
Bulgarian Split Squat
4-4-4-4-4 (2/2)
Metcon:
For time:
150 Double Unders
40 Dual DB Snatch (#22.5/15,x2)
20 Bar Muscle-Ups
150 Double Unders
Endurance:
AMRAP in 34min of:
Row 1000/800m
42 KB Swings (#16/12)
21 Bupee Box Jumps
Gymnastics:
Skill- Free Handstand
Strength- 20Min Emom:
-6 Pike Push Ups/ Wall Facing HSPU
-1-3 Dragon Flags
-10 Reverse Flys
-45 Sec Handstand Hold
-Rest!
CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM3 Metcon: 6 Rounds for time: 15 Pushups 15m KB Front Rack Walking Lunges (24/16,x2) 15/12 Cal Bike
CrossFit WOD: Strength: 15min build up to an RM5 Push-Jerk Metcon: 2 Rounds for time: Run 800m 21 C2B Pullups 12 Sandbag Squats (#75/45)
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-2-2-2-2 Metcon: For time: 20 HSPU 30 Box Jump Overs 40 Overhead Squats (#50/35) 30 Box Jump Overs 20 HSPU Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch (Find
CrossFit WOD: Strength: Sumo-Deadift 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Habg Power Cleans (#43/30) Ring Dips Box Jumps Endurance: For time: 50 Air-Squats Row 200m 30sec Plank 50 Air-Squats Row 400m 1:00min Plank 50 Air-Squats Row 600m 1:30min Plank 50 Air-Squats Row 800m