CrossFit W.O.D
Skill:
12:00 Min Practice Legless Rope Climbs
Metcon:
21.3 Open Workout
For time:
15 Front Squats #42.5/30kg
30 Toes To Bars
15 Thrusters
01:00 Min Rest
15 Front Squats
30 Chest To Bars
15 Thrusters
01:00 Min Rest
15 Front Squats
30 Bar Muscle-Ups
15 Thrusters
Time Cap: 15:00 Mins
CrossFit W.O.D Strength: Back Squats 5X5 Metcon: 20:00 Min AMRAP: 24/20 Cals Bike 3 Wallwalks 12 Russian KB Swings #32/24 Weightlifting Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks Snatch Pull Snatch OH Squat 5x 2+1+1 65-70% 5x 1+
CrossFit W.O.D Strength: Power Snatches E02:00MOM X 8 Sets: 3-3-3-2-2-2-2-2 Metcon: 10 Rounds For Time: 3 2DB Thrusters #2x22.5/15kg 5 Burpees Over the DB 7 Box Jumps #60/50cm CrossFit Endurance 16:00 Min AMRAP: 10 Burpee Pull Ups 20 Cals Row 30 Tuck Ups
CrossFit W.O.D Strength: 4 Supersets: 5 Deficit HSPU (Build Up For Range) + 8-10 Alt. 2KB Tempo Gorilla Rows @1221 Metcon: "The (Hang) Chief" 5 Rounds x 03:00 Min AMRAP: 3 Hang Power Cleans #60/42.5kg 6 Push-Ups 9 Air Squats -01:00 Min Rest
Crossfit W.O.D Strength: E03:00MOMx5 SuperSets: 6\6 Bulgarian Split Squats + 12 2DB Cuban Press Metcon: 15:00 Min AMRAP: 400m Run 2 Rope Climbs 4 SDHP #43/30KG 8 Front Rack Lunges CrossFit Endurance For Time: 200-400-800-1000m Row 20 Push Ups+30 KB Swings #16/12kg After