Core Strength:
Complete with as few breaks as possible:
50 Hollow Rocks
30 V-Ups
30 X-Ups (30 each side)
50 Superman Rocks
Metcon:
AMRAP in 21min:
15 Swings
12 Goblet Lunges
9 Hand Release Pushups
CrossFit W.O.D: Strength: E2MOM For 14min of: Split Jerk 3-3-3-2-2-1-1 Metcon: 5 Rounds For Time: 200m Run 10 Hang Power Clean (#43/30) 10 Burpees Over Bar 10 T2B Endurance: 40min AMRAP of: 1 Stairs Ascend 20 Wallball (#10/6) 30m medball Overhead Lunges (#10/6) 40 medball
CrossFit W.O.D: Strength: Pause Front Squat (@33x2) 4-4-3-3-2-2 Metcon: 10min AMRAP of: 10 DB Snatch (22.5/15x1) 20 V-ups 30 Double Unders Endurance: 3 Rounds: 5min AMRAP of: 8x10 shuttle run 10-12-14-16-18… Dual DB Thruster (15/10x2) -1min Rest- 5min AMRAP of: 4-8-12-16-20 Box Jump Overs 1-2-3-4-5
CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part
CrossFit W.O.D: Strength: Thruster (from the rig) 4-4-3-3-3 Metcon: For Time: 200m Run 10 Sandbag Clean (#75/45) 400m Run 20m DB Overhead Lunges (#22.5/15x1) 600m run 30 Wallballs (#10/6)