CrossFit W.O.D
Strength:
Weighted Ring Dips
5-3-5-3-5
**00:30 Sec Hollow Hold After Each Set
Metcon:
For Time:
10 Burpees To Plate#20/15kg
20 Plate GTOH
30 Plate Deadlifts
40 Sit-Ups
50m SandBag Bearhug Carry #75/50kg
40 Sit-Ups
30 Plate Deadlifts
20 Plate GTOH
10 Burpees To Plate
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 Position Snatch Hang Hang Below Knee From Floor Metcon: E03:00MOMx6 Alt. Rounds: 1.) 500/400m Row 2.) AMRAP: 5 Power Snatches #43/30kg 10 Hand Release Push Ups CrossFit Weightlifting Part 1: 6 sets: 2 Muscle Snatch 1 Drop snatch
CrossFit W.O.D Strength: Paused Front Squats 5x3 *2 Sec Pause At The Bottom of each rep. Metcon: 6 Rounds For Time: 6 2DB Box Step Overs #2x22.5/15kg 36 Double Unders CrossFit Endurance Part A: 5x500m Row Rest 01:30 Min B\W Sets Part B: 08:
CrossFit W.O.D "Better Together" 40:00 Min AMRAP, In Pairs: 400m Run Together 20 Burpees To Target 30 Sandbag Over The Shoulder #50/30kg 40 Wallball sit Ups (Sync.) #10/6kg 50 WallBall Squats (Sync.) 400m Row
CrossFit W.O.D Strength: Weighted Chin Ups 5x5 Metcon: 12:00 Min AMRAP: 3 WallWalks 6 Burpee Box Jump Overs #60/50cm 18 Alt. DB Snatch #22.5/15kg CrossFit Endurance 36:00 Min EMOM, Each For Max Reps: 1.) Wallwalks 2.) Walking Lunges (For Distance, in 7.5m