CrossFit W.O.D:
Strength:
18 min find RM3
Deadlift
Metcon:
For Time:
80 V-ups
65 DB Snatch (#22.5/15x1)
50 Pull ups
35 DB Overhead Lunge (#22.5/15x1)
20 Toes to bar
Endurance:
35 min AMRAP of:
80 Double under
20 KB R. Swing (#24/16)
10 Burpees to target
20 KB Deadlift (#24/16)
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/
CrossFit W.O.D: Strength: Every 2 min for 10 Min: 1 Snatch Balance + 2 Overhead Squat Metcon: 18 min AMRAP of: 25 overhead squat (#43/30) 25 wall ball (#10/6) 25 burpees 25 ring dip 25 box jump
CrossFit W.O.D: Strength: Strict Press 5-5-3-3-2-2 + 30 Sec Side Plank (every set other side) Metcon: 15 Min AMRAP of: 60 Double under 20 DBs Deadlift (#22.5/15x2) 15 Push ups 10 DBs Push Press(#22.5/15x2) Endurance: Every 7 min x 6 sets: 500/400 m
CrossFit W.O.D: Strength: 16 Min build up to find heavy set 1 Squat Clean + 2 Jerk Metcon: 4 Min AMRAP of: 12/9 cal row/bike 10 Thruster (#43/30) 3 Ring Muscle Up -1 Min Rest- 4 Min AMRAP of: 15 Burpee 10 Box jump Over 5