CrossFit W.O.D:
Strength:
Good Morning
8-8-5-5-5
Metcon:
“AMANDA”- For time:
9-7-5
Muscle ups
Squat Snatch (#60/43)
Endurance:
4 Rounds For time:
800m Run
20 Squat Jumps
10 devil press (#15/10x2)
CrossFit W.O.D: Strength: Push-press 4-4-3-3-2-2 Metcon: 5 Rounds for time: 20 DB Snatch (#22.5/15x1) 15 Thruster (#43/30) 2 Rope climb CrossFit Strength: Part A: 20min Build RM2 For Bench Press Part B: 3 Sets of: 8/8 DB Upright Row + 30 Sec Dual Plate Punch
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-4-4-4 Metcon: 20min EMOM of max rep: min1- Max Row/Bike min2- Max DBs Shoulder to overhead (#22.5/15x2) min3- Max Double unders min4- Max Toes-to-bar
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3-3 Metcon: 11min AMRAP of: 5-10-15-20-25… Sandbag Squat (#75/45) ALT. DB Hang Clean&Jerk (#22.5/15x1) Weightlifting: Part 1- 6 sets: 2 Tall Snatch 40-50% Part 2- From blocks Snatch Deadlift+Pull Snatch 6 x 1+1 65-75% 8 x
CrossFit W.O.D: Skill: 15min Practice handstand (walk/free) Metcon: For Time: 80 Tuck-ups 60 Jump squat 40 Hang Power Snatch (#43/30) 20 Handstand push-ups Endurance: E5mom For 40min: 60 Double unders 10 Devil Press (#22.5/15x2) 15 DB Step-overs (#22.5/15x2) 20 KB Sumo deadlift