CrossFit W.O.D:
Strength:
15min Find RM2 Hang Power Cleans
Metcon:
For Time:
400m Run
50 Hang Power Snatch (#43/30)
50 Burpee Over bar
5 Rope Climb
400m Run
Endurance:
For time:
2 Rounds For time:
1000m row
70 KB swing (#16/12)
55 Goblet step up (#16/12)
40 Toes-to-bar
Gymnastics:
Skill:
Bar Muscle up
Strength:
EMOM for 12min:
-10 Pronated biceps curl
-5/5 Shoulder press
-Rest
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4 Metcon: 12min AMRAP of: 21 DBs Step-up (#22.5/15,x2) 15 Deadlift (#80/50) 9 Toes-to-bar *Every 3min inc. 00:00 , 6 burpees to target Endurance: 6 Rounds for time: 500/400m Row 30 Meadall cleans (#10/6) 30 DB
CrossFit W.O.D: Strength: 13min find RM4 for the Overhead Squat Metcon: For Time: 33-27-21-15 Goblet Squat(#32/24) KB Russian Swing(#32/24) *After each set 400m run Endurance: 42min AMRAP of: 60 Double unders 20 Suomo deadlift high pull (#16/12) 15 box Jumps 20 Knee-to-elbow Gymnastics:
CrossFit W.O.D: Strength: 15min Build up to RM2 For the touch and go Power clean Metcon: 6 Rounds for time: 30 Double Unders 12 Dual DB Deadlift (22.5/15,x2) 6 Dual DB Squat (22.5/15,x2) CrossFit Strength: Part A: Front Rack Lunge 6-6-4-4-2-2 Part
CrossFit W.O.D: Strength: Bench press 5-4-4-3-3 Metcon: 20min AMRAP of: 20 KB Swing (#24/16) 10 Devil Press (#22.5/15,x2) 20m Overhead Lunges (#22.5/15,x1) 10x10m Shuttle run