CrossFit WOD:
Strength:
Split Jerk - 15min build up to heavy 2-reps
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Dual DB Hang Squat Cleans (#22.5/15,x2)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs
CrossFit W.O.D: Strength: 4-5 Super sets: 6/6 Bulgarian Split squat + 6/6 Single leg deadlift Metcon: Metcon: Every 1.5min for 12min of: (A-B-A-B…) A) 200m Run B) AMRAP 1.5min of: 10 Devill press (#22.5/15x2) 3 Wall walk Weightlifting: Part 1: 7 sets: 2
CrossFit W.O.D: Strength: 13min Find RM2 for Weighted Chin-up Metcon: 18min AMRAP of: 20 Box Jumps overs 10 Chest-to-bar 20 V-ups 10 Wallball (#10/6) Endurance: 37min AMRAP of: 1000/800m Row 20 KB Goblet Squat (#16/12x1) 20 KB Swing (#16/12x1) 20 KB Sumo Deadlift high-pull
CrossFit W.O.D: Strength: Split Jerk 4-4-3-3-2-2 Metcon: For Time: 500/400m Row // 26/18cal Bike 6 Rounds for time: 15 KB Sumo Deadlift High-pull (#24/16x1) 8/8 KB Hang Snatch (#24/16x1) 500/400m Row // 26/18cal Bike CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 Part B:
CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows