CrossFit W.O.D
Strength:
E03:00MOMx4 Supersets:
8\8 1DB Bent-Over Rows
00:20 Sec Box L-Sit Holds
Metcon:
5 R.F.T:
20 Russian KB Swings #32/24kg
10 Toes To Bars
20 Box Jumps #60/50cm
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score:
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air
CrossFit W.O.D Strength: 15:00 Min HSPU Practice Metcon: E04:00MOMx4 Rounds: 24/19 Cals Bike Into AMRAP: 10 2DB Hang Squat Cleans #2x22.5/15kg 10 V-Ups CrossFit Strength Part A: Stiff Legged Deadlift 10-10-8-8-6 Part B: E04:00MOMx3 Supersets: 5 Nordic Curls 5 Kneeling Assisted Sissy
CrossFit W.O.D Strength: Weighted Pull Ups 5x3 *00:30 Sec Hollow Rocks After Each Set Metcon: 20:00 Min Amrap: 200m Farmer Carry #2x24/16kg 9 Burpee Box Jump Overs #60/50cm 7 Ring Dips CrossFit Endurance E04:00MOMx9 Alt Rounds: 1.)400m Run Into Max- Burpees To