CrossFit W.O.D
Strength:
Deadlift
8-6-4-8-6-4
Metcon:
02:00 Min On\01:00 Min Off x 5 Rounds:
18/15 Cals Row
Into AMRAP:
WallBall Shots #10/6kg
CrossFit Endurance
E04:00MOMx8 Alt. Rounds:
1.) 400m Run
Into AMRAP:
10 2DB Devil's Press #2x15/10kg
15 Sit-Ups
2.)80 Double Unders
Into AMRAP:
10 Alt. 2DB Renegade Rows
15 Ring Rows
CrossFit W.O.D Strength: Strict Press 8-6-4-8-6-4 Metcon: 16:00 Min EMOM (For Max Reps): 1.) Squat Jumps 2.) Ab-Mat Sit-Ups 3.) C2B Pull Ups 4.) Back Extensions CrossFit Strength Part A: Back Squats 6x4 Part B: E03:00MOMx4 Sets: 8\8 Half Kneeling KB Press 8\8 KB
CrossFit W.O.D Skill: 14:00 Min Practice Rope Climbs Metcon: 12:00 Min AMRAP Ascending Ladder: 1-2-3-4... Rope Climbs 2-4-6-8... Sandbag Cleans #60/45kg 3-6-9-12... HSPU
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 1 BTN Push Press 1 Snatch Balance 1 Overhead Squat Metcon: For Time (In Teams Of 2): 1,000-800-600-400-200m Row 60 V-Ups In B\W Sets When Partner A Works, Partner B Performs AMRAP Box Step Up #60/50cm CrossFit Weightlifting Part
CrossFit W.O.D Strength: Bent-Over Rows 5x5 Metcon: 20:00 Min EMOM (For Max Reps): 1.) WallBall Shots #10/6kg 2.) Double Unders 3.) Toes To Bars 4.) Push Ups CrossFit Endurance 5 Sets: 07:00 Min AMRAP: 800m Run Into AMRAP: 10 Plate GTOH #15/10kg 10 Alt.