CrossFit W.O.D
Strength:
4 SuperSets:
5 Deficit Push Ups
00:40 Sec Sandbag BearHug Hold
Metcon:
20:00 Min EMOM, For Max Reps:
1.) Sandbag Over The Shoulder #75/50kg
2.)Cals Bike\Row
3.) HS Walk For Distance
4.) Air Squats
5.)Rest
CrossFit W.O.D Strength: Front Squat 3-3-3-2-2-2 Metcon: 6 Rounds For time: 200m Run 1 Legless Rope Climb CrossFit Weightlifting Part 1: 5-6 Sets: Tempo Snatch Pull Hang Muscle Snatch Paused Over Head Squat (1+1+1) @40-50% Part 2: Snatch Pull Squat Snatch 3 x (1+2) @65-75%
CrossFit W.O.D Strength: Weighted Chin-Ups 4-4-3-3-2-2 Metcon: 15:00 Min Amrap: 18/15 Cals Row 16 1DB STOH #1x22.5/15 12 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance Part A: 5 Rounds of 1 Stairs Ascend For Time, 1:1 Work\Rest. Part B: 25:
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build Up for a Heavy Complex of: 1 Snatch Pull 2 Hang Squat Snatch Metcon: 10-9-8…1. Medball Cleans #10/6kg Burpees To Target V-Ups CrossFit Strength Part A: Back Rack Lunges 8-8-6-6-4-4 (Total) Part B: On a 15:
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 4 R.F.T: 400m Run 10 Pull Ups 15 1KB Goblet Squats #1x32/24kg CrossFit Endurance 40:00 Min AMRAP: 400m Run 20 Plate Gtoh #15/10kg 10 Knees to Elbows 20 Plate Russian Twists 10 Hand Release Push Ups