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: 4 Super set: 5 Weighted Pull-ups + 2/2 Turkish get up Metcon: E2.5MOM for 10min: 30 Double unders 10 Ring Dip 5 Hang power Snatch (#50/35) CrossFit Strength: Part A: Bench Press 5-4-3-3-2-2 Part B: 4 sets: 6-8 Explosive Plate push-ups Metcon: 3min
CrossFit W.O.D: Strength: E1.5MOM for 12min 2 Hang Squat Clean Metcon: 6 Rounds For time: 15/12 Cal Row // 12/9 Cal Bike 10 Push-press (#50/35) 10 Chest to bar Endurance: 5 Rounds for time: 600m Run 15 Toes-to-bar 15 Burpees 15 DBs Step-up overs (#15/
CrossFit W.O.D: Strength: Behind the neck Lunges 8-6-6-4-4 Metcon: 10 Rounds for time: 5 Power Clean (#50/35) 5 Burpees over bar Endurance: 42min AMRAP of: 5 Wall Walk 10 Devil press (#15/10x2) 20 Wallball (#10/6) 30/24 cal Row //24/18 cal Bike Gymnastics: Skill:
CrossFit W.O.D: Strength: 15min find to RM3 for the Push Press Metcon: 20min AMRAP: 400m Run 5 Bar muscle ups 10 Handstand push-ups 15 Goblet Squat (#32/24) CrossFit Strength: Part A: 20min Build up to RM2 Behind The Neck Lunges (1 rep each leg) Part B: 3