CrossFit W.O.D:
Strength:
Thruster (from the rack)
4-4-3-3-2-2
Metcon:
5 Rounds for time:
24/18 Cal Bike // 30/24 Cal Row
20 Squat Jumps
16 Alt. DB Snatch (22.5/15,x1)
10 HandStand push-ups
CrosssFit W.O.D: Strength: E2mom For 12min: Weighted Push-ups 5-5-3-3-2-2 Metcon: 20min AMRAP of: 400m Run 10 Deadlift (#100/70) 15 Pull-ups 20 Wallballs (#10/6) Weightlifting: Part 1- 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2- Snatch Pull Pausing snatch (pause below the
CrossFit W.O.D: Strength: Pause Back Squat 3-3-3-2-2-2 *Every rep 3 sec in the bottom Metcon: 4min AMRAP of: 12/9 Cal Row 10 Dual DB Push press (22.5/15,x2) -1min Rest- 4min AMRAP of: 30 Double unders 1-2-3-4-5… Wallwalk Endurance: 38min AMRAP of: 20 Hang DBs
CrossFit W.O.D: Strength: 15min practice work to Handstand push-ups ADV. - find RM1 deficit Handstand push-ups Metcon: E3MOM for 15min: 20 KB Sumo Deadlift high pull (#32/24) 14 Goblet Lunges (#32/24) 3 Ring muscle ups CrossFit Strength: Part A: Push Press 18min Find to RM2 Part
CrossFit W.O.D: Strength: 4 Super sets: 5 pendlay row + 45-60 Sec Sandbag bearhug hold *1-1.5min rest between set Metcon: For time: 50 Air Squat 30 Push Jerk (#50/35) 50 Air Squat 20 Push Press (#50/35) 50 Air Squat 10 Strict Press (#50/35) Endurance: 3