Metcon:
"Murph"
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air-Squats
Run 1600m
*Split reps as you like (not the runs)
*Rx: wear a 9/6kg vest
Endurance:
Same as WOD
CrossFit W.O.D: Skill: 15min Work practice handstand (walk/free) Metcon: E3MOM for 15min: 10 DB push Press right (#22.5/15x1) 15 Pull ups 10 DB push Press left (#22.5/15x1) 10x10m Shuttle run
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-4 Metcon: 6 Rounds of: 2min Work-1min Rest 15 Wallball (#10/6) 10 Toes-to-bar Max Dual DB Step-up (#22.5/15x2) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: Power Snatch Squat Snatch 7 x 1+
CrossFit W.O.D: Strength: 14min Build complex of: 1 Snatch pull 1 Squat Snatch 1 Overhead Squat Metcon: For Time: 150 Box Jumps *every break - 1 Wall Walk Break = stop work 3 sec or more Endurance: 10 Rounds for time: 15/12 Cal Row // 12/9 Cal Bike
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 5 Rounds For time: 30/24 Cal Row // 24/18 Cal Bike 10 Hang Power Clean (#60/40) 10 Shoulder-to-overhead (#60/40) CrossFit Strength: Part A: Bench Press 4-4-4-3-3-3 Part B: 4 Sets: 8/8 seated db press + 10 deficit push-up