CrossFit W.O.D:
Strength:
Thruster
5-5-4-4-3-3
Metcon:
In pairs (I go you go)
4 Rounds for time:
30 Sync. Air Squats
6 Bar Muscle up
30 Sandbag Lunges (#60/30)
6 Bar Muscle up
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-2-2 Metcon: Every 3Mim for 12min: 20 V-ups 15 DB Goblet Squat (#22.5/15x1 10 Alt DB Devil press (#22.5/15x1) Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the
CrossFit W.O.D: Strength: 5 Super sets: 5 Weighted Push-ups + Bent over row 8-8-6-6-6 *1-1.5min Rest between set Metcon: 100 Thrusters (#43/30) *Every break 7 Push-ups Endurance: E2MOM for 36min (Alt A-B-C): A) 15 Hang DBs Squat Clean (#15/10x2) 15 DBs Push-press B) 18/14 Cal
CrossFit W.O.D: Strength: 12min Find Heavy Complex 1 Power Snatch 1 Hang Squat Snatch Metcon: For time: 800m Run 5 Rounds of: 15 KB Swing (#32/24) 10 Toes-to-bar 5 Squat Snatch (#43/30) 800m Run CrossFit Strength: Part A: Bent Over Row 6-6-4-4-3-3 Part B: 3 Sets:
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 4 Rounds for max Reps: 3min on - 1min off 10 Power Cleans (#50/35) 10 Burpee Box jump overs Max Chest to bar Endurance: 40min AMRAP of: 30/24 Cal Row 20 KB Sumo Deadlift high pull (#24/16) 15