Strength:
Every 1:30 for 15min (10 sets):
1 Bear Complex:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Metcon:
AMRAP in 16min of:
15 Wallballs (#10/6)
10 Deficit Pushups (#20/10kg plates)
20 KB Swings (#24/16)
CrossFit WOD: Strength: Front Squat 5-5-4-4-3-3 Metcon: AMRAP in 14min of: 4 KB Thrusters, right arm (#24/16,x1) 8 KB Swings 4 KB Thrusters, right arm 8 Box Jumps Weightlifting: Part 1: Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90% Part 2: Hang
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: For time: 21-15-9 reps of: DB Front Squats (#22.5/15,x2) Box Jump Overs HSPU Endurance: In Pairs, for max distance in 38min: Partner 1 - Row for distance Partner
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5