CrossFit WOD:
Strength:
Back Squat - 16min build up to an RM2
Metcon:
AMRAP in 16min of:
15m Handstand Walk (or 30m bear walk)
12 DB Hang Squat Cleans (#22.5/15,x1)
9 Toes-to-bar
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: 8min AMRAP of: 4-8-12-16-20… Dual DBs Push Press (#22.5/15,x2) Chest-to-bar Endurance: 18min AMRAP of: 5-10-15-20-25… Ground to overhead m Burpee Broad jump -2min Rest- 18min AMRAP of: 400m Run 15 DBs Thruster (#15/10x,2)
CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)
CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs
CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+