Strength:
Back Squat 5-5-5
Metcon:
For total reps, on a running clock:
0:00-5:00
5 Strict HSPU
5 Burpee-Box Jumps
5:00-10:00
5 Strict Chest-to-bar
5 Burpee-Box Jumps
10:00-15:00
5 Strict Ring Dips
5 Burpee Box Jumps
CrossFit W.O.D: Strength: Every 2min for 12min 2 Squat Clean Metcon: 5 Rounds For time: 9 Dual DB Shoulder to overhead (#22.5/15x2) 6 Dual DB Step-overs (#22.5/15x2) 3 Sandbag Clean (#75/45)
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 3-3-3-2-2 Metcon: 15min EMOM for Max Rep: min1- Hang Squat Clean (#50/35) min2- Ring Dip min3- Cal Row/Bike
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: For Time: 60 Double unders 45 KB Swing (#24/16x1) 30 Pull-ups 5 Wall walk 60 Double unders 5 Wall walk 30 Pull-ups 45 KB Swing (#24/16x1) 60 Double unders CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2 Part B: 3-4
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3 *3 sec pause at the bottom Metcon: For time: 90 Sit-ups 60 Push-ups 30 Dual DB Step-over (#22.5/15x2) 15 Burpees to-target Weightlifting: Part 1: 5-6 sets: 2 High Hang squat Clean 2 Push press 40-60 % Part 2: Build to