CrossFit WOD:
Strength:
E2.5MOM for 15min:
Push-Jerk
3-3-2-2-2-2
Metcon:
3 Rounds for time:
50 Double Unders
20 Dual DB Clean and Jerks (#22.5/15,x2)
5 Ring Muscle-Ups
CrossFit W.O.D: Strength: Split Jerk 2-2-2-1-1-1 Metcon: 10min AMRAP of: 10-14-18-22… Wallball (#10/6) 10-20-30-40… Double unders
CrossFit W.O.D: Strength: Bench Press 6-6-5-5-4-4 Metcon: 12min EMOM for max reps: 1min - Max Sandbag Clean (#75/45) 2min - Max Cal Row/bike 3min - Max Devil press (#22.5/15x2)
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m