CrossFit WOD:
Strength:
E2MOM for 12min:
Barbell Bent-over Rows
4-4-3-3-2-2
Metcon:
3 Rounds for time:
10 DB Power Cleans (#22.5/15,x2)
15m Farmer Grip DB Walking Lunges (#22.5/15,x2)
20 Wallballs (#10/6)
15m Handstand Walk (or 30m bear walk)
CrossFit WOD: Strength: Barbel Lunges (BTN) 15min build up load for an RM6 (3/3) Metcon: AMRAP in 12min of: 6 DB Hang Squat Cleans (#22.5/15,x2) 6 Box Jumps 6 Ring Dips Endurance: 6 Rounds for time: Row 500/400m 60 Mountain Climbers 30 Wallballs (#10/6)
CrossFit WOD: Strength: Weighted Pullups 2-2-2-2-2-2 Metcon: For time: Run 800m 30 Overhead Squats (#50/35) 30 Pushup-Burpees Over Bar
CrossFit WOD: Strength: Push-Jerk 4-4-3-3-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15,x2) Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings (#16/12) 1min Toes-to-bar *1min Rest between rounds
CrossFit WOD: Strength: E3MOM for 15min: Power Clean (touch and go) 3-3-3-2-2 Metcon: AMRAP in 16min of: 12 Russian KB Swings (#32/24) 9 Toes-to-bar 6 Box Jump Overs Endurance: 10 Rounds for time: 10 Plate G2OH (#20/15) Run 200m 10 Knees-to-elbows Run 200m