CrossFit WOD
Metcon:
In Pairs:
AMRAP 35:00
2000m Row / 4000m Bike
30 Power Clean 60/40kg
30 Box Jumps
30 Pull Ups
*Split However
Core:
2-3 Rounds
30sec Hollow Rocks
30sec Active Hang
30sec Plank
rest 1:00
10:00 TC
CrossFit W.O.D: Strength: 12min Build Heavy rep for Hang Cluster Metcon: 20min AMRAP of: 4 Dual DB Thruster (#22.5/15x2) 6 Toes-to-bar 24 Duble unders Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: In paris- I go you go 10 Round For time: 10 Front Squat (#60/40) 15 V-ups 10 Hang Power Clean (#60/40) 15 Box Jumps overs Endurance: 10 Rounds for time: 400m Run 16 DB Snatch (#15/10x1) 10 Burpees over
CrossFit W.O.D: Skill: 15min practice Rope climb ADV. Every 1.5min for 15min 1 legless rope climb/ seated rope climb / weighted rope climb Metcon: Metcon: 10-9-8-7-6… Deadlift (#100/70) Handstand Push-ups *after each rounds 25 mountain climber CrossFit Strength: Part A: Front rack Lunges 6-6-4-4-2-2 Part B: 3
CrossFit W.O.D: Strength: weighted Pull-ups 5-5-4-3-3 + 8 Dual DB Z-press Metcon: 15min Emom For max rep: min1- Max Cal Row/Bike min2- Max Squat Clean (#70/45) min3- Max Medball Sit-ups Endurance: 40min EMOM for max reps of: min1- DBs Thruster (#15/10x2) min2- Knees-to-elbow min3- KB Swing