Strength:
15min build up load for a "Bear Complex״:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
Metcon:
For time:
10 Ring Muscle-ups
100 Air-Squats
10 Ring Muscle-ups
100 Cal Row
CrossFit W.O.D: Strength: Behind the neck Lunges 8-6-6-4-4 Metcon: 10 Rounds for time: 5 Power Clean (#50/35) 5 Burpees over bar Endurance: 42min AMRAP of: 5 Wall Walk 10 Devil press (#15/10x2) 20 Wallball (#10/6) 30/24 cal Row //24/18 cal Bike Gymnastics: Skill:
CrossFit W.O.D: Strength: 15min find to RM3 for the Push Press Metcon: 20min AMRAP: 400m Run 5 Bar muscle ups 10 Handstand push-ups 15 Goblet Squat (#32/24) CrossFit Strength: Part A: 20min Build up to RM2 Behind The Neck Lunges (1 rep each leg) Part B: 3
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 5 Rounds for time: 200m run 15 DBs Hang squat clean (#22.5/15x2) 5 Sandbag clean (#75/45)
CrossFit W.O.D: Strength: 14min Find RM1 Weighted dip (bar) Metcon: “FRAN”: 21-15-9 Reps of: Thruster (#43/30) Pull-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 45-55% Part 2: Deficit Snatch Pull Snatch 8 x 1+1 65-80% 5 x 0+1 85-90% Part 3: