CrossFit WOD:
Strength:
15min build up load for the complex:
Hang Squat Clean + High Hang Squat Clean (1+1)
Metcon:
5 Rounds for time:
12 KB Front Squats (#24/16,x2)
6 KB S2OH (#24/16,x2)
24 Situps
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets
CrossFit W.O.D Skill: 15:00 Min Rope Climb Practice Metcon: For Time: 1, 1-2, 1-2-3..Etc.: 1.) Rope Climb 2.) WallWalks 3.) Deadlifts #100/70kg 4.) Lateral Burpees Over The Bar 5.) Toes To Bars 6.) Jumping Lunges 7.) Air Squats 8.) V-Ups 9.) Push Ups 10.) Bar
CrossFit W.O.D Strength: 20:00 Min HandStand Practice Metcon: For Time: 400m Run 30 KB Swings #1x24/16kg 400m Run 30 1KB overHead Lunges 400m Run 30 1KB STOH CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 SuperSets: 8-10 Weighted Push Ups 5\5 ATG Split