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: Strengt: Romanian Deadlift 6-5-5-4-4 Metcon: 16min AMRAP of: 15 KB Swing (#24/16) 10 Burpees to target 200m Run -1min Rest between rounds- Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: From block (below the knee) Pausing Snatch (3 sec pause above the
CrossFit W.O.D: Strength: Weighted Pull-ups (Chin up) E2.5mom for 15min 4-4-3-3-2-2 + 8 Dual DB Z-Press Metcon: For Time: 100 Sit-ups 70 Box jumps 40 Hang Power Snatch (#43/30)
CrossFit W.O.D: Metcon: “BAR”: 23min AMRAP of: 10 Front rack Lunges (#50/35) 7 Chest to bar 2 wall walk 10 Dual DB power clean&jerk (#22.5/15,x2) 90 Double unders Cash out - Accmulate 59 Toes to bar
CrossFit W.O.D: Strength: Evrey 2min for 14min: 3 Clean Pull 1 Squat Clean Metcon: 10min AMRAP of: 5-10-15-20… Hang Power Clean(#50/35) Handstand Push-ups Endurance: 6 Rounds For time: 600m Run 30 Plate ground to overhead (#20/15) 25 Box Jumps 20 Plate Overhead Lunges (#20/15)