CrossFit W.O.D:
Strength:
Push Press
5-5-3-3-2
+
8/8 DB Upright Row
Metcon:
“Open-23.2A”
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 7.5m + 7.5m)
*Add 5 burpee pull-ups after each round.
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3-3 Metcon: 17min AMRAP of: 5 Hang Power Clean (#60/40) 2 Rope Climb 10 Front Squat (#60/40) 15 Burpee over bar CrossFit Strength: PART A: Bench press 3-3-2-2-1-1-1 PART B: 4 sets: 8-12 Feet Elevated Ring row *if you can add weight
CrossFit W.O.D: Strength: Split Jerk 3-3-2-2-1-1 Metcon: 4 Round: 2min AMRAP of: 40 Double Under 4-6-8-10-12… DBs Thruster (#2x22.5/15) -1 Min Rest- Endurance: 37min AMRAP of: 10-20-30-40-50-60… Plate Thruster (#20/15) Knee-to-elbows Cal Row/Bike
CrossFit W.O.D: Strength: E2MOM for 14min 1 Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch Metcon: 14 min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Chest to bar Endurance: "EVA"-5 Rounds for time: 800m Run 30 KB Swing (#32/24,
CrossFit W.O.D: Skill: Handstand Push-ups ADV. Find RM1 for Deficit Strict/kip Handstand Push-ups Metcon: 6 Round for time: 15 V-ups 10 Box jump over 5 Hang Cluster (#50/35) CrossFit Strength: Part A: Pendlay Row 5-5-4-4-3-3-2-2 Part B: 3 Super Sets: 10/10 DB Upright Row + 5-8