CrossFit W.O.D:
Strength:
Back rack Lunges
8-8-8-6-6 (total rep no each)
Metcon:
2 Rounds:
9min AMRAP of:
250/200m Row // 15/12 Cal Bike
20m Handstand Walk
10 Toes-to-bar
-1min rest-
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: For TIme: 100 Double unders 50 V-ups 30 Push-ups 20 KB Swing (#32/24) 5 Ring Muscle ups 20 KB Swing (#32/24) 30 Push-ups 50 V-ups 100 Double unders
CrossFit W.O.D: Strength: Pendlay Row 5-5-4-4-3 Metcon: E4MOM For 20min: 200m Run 15 Box Jump overs 10 Front Squat (#60/40) CrossFit Strength: Part A: Push Press 4-4-3-3-2-2 Part B: 4 super set: 8 Dual DB arnould press + 20m Dual DB/KB Overhead Walk Metcon: 3 Rounds For
CrossFit W.O.D: Strength: 5 Super Set: 4 Weighted Ring Dip + 8 Dual DB Z-press *1-1:30min rest between set Metcon: 3-6-9-12 Devil press (#22.5/15x2) Dual DB Hang Squat Clean (#22.5/15x2) Weightlifting: Part 1: High Hang squat Snatch Snatch Balance 5 x 2+1 65-75%
CrossFit W.O.D: Strength: E2MOM For 12min build heavy set of: 3 Thruster From the rig Metcon: 20min AMRAP of: 200m Run 20 Medball overhead Lunges (#10/6) 15 Push-jerk (#50/35) 10 Wallball (#10/6) Endurance: 5 Rounds For time: 500/400m Row 20 Goblet Squat (#16/12)