CrossFit W.O.D:
Skill:
15min Practice work to Rope climb
ADV.- every 1.5min 1-2 Legless rope clime
or
find RM1 Weighted legless rope climb
Metcon:
For time:
400m Farmer carry (#24/16x2)
20 Hang KB Snatch Right (#24/16x1)
50 Tuck-ups
20 Hang KB Snatch Left(#24/16x1)
CrossFit W.O.D: Strength: E1.5mom for 12min build heavy set: 1 Squat Clean 2 Front Squat Metcon: 6 Rounds For Time: 9 Burpees to target 15 Wallballs (#10/6) 21 KB Sumo deadlift high pull (#24/16x1) Weightlifting: Part 1: Parallel Dip snatch balance Over Head squat 5x(
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 16min AMRAP of: 20 Box jump overs 15 Dual DB Hang squat clean (#22.5/15x2) 10 Dual DB Step-overs 3 Wall-walk Endurance: 40min AMRAP of: 400m Run 20 KB Swing (#16/12x1) 60 Double unders 20 KB Goblet Squat (#16/12x1)
CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-3-2-2-2 + 20m Dual KB/DB overhead walk (just 4 sets) Metcon: E2.5mom For 10min: 50 Double unders 15 Toes-to-bar 10 Push-press (#50/35) CrossFit Strength: Part A: Bent over row 5-5-4-4-3-3 Part B: 3-4 Super sets: 10-12 Dual DB Bench press + 20-30
CrossFit W.O.D: Strength: Split jerk 3-3-3-2-2 Metcon: 7 Rounds for time: 1 Ring Muscle ups 3 Hang Power Clean (#80/50) 10 Jump Squats Endurance: 3 Rounds of: 6min AMRAP of: 15/12 Cal Row 10 DB Thruster (#15/10x2) -1min rest- 6min AMRAP of: 4-8-12-16-20… Knee to