CrossFit W.O.D:
Strength:
Bench Press
4-4-3-3-3
Metcon:
9min AMRAP of:
500/400m Row // 26/20 Cal Bike
20m Handstand walk
-1min Rest-
9min AMRAP of:
10 Dual DB Thruster (#22.5/15x2)
2 Rope Climb
CrossFit W.O.D: Strength: 12min Build Heavy Complex: 1 Squat Clean 1 Front Squat 1 Hang Squat Clean Metcon: 3 Rounds for time: 10 Hang KB Snatch-right hand (#24/16) 20 KB Goblet squat (#24/16) 10 Hang KB Snatch-left hand (#24/16) Weightlifting: Part 1- High Hang Snatch
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-4-4 Metcon: For Time: 3-6-9-12-15: Devil press (#22.5/15x2) Toes-to-bar Endurance: Every 5min for 40min: 10 Box Jumps overs 20 wall-balls (#10/6) 30 Tuck-ups 250/200m Row // 15/12 Cal Bike
CrossFit W.O.D: Skill: 13min practice work to pistol ADV.- build heavy rep goblet pistol each leg Metcon: 18min AMRAP of: 400m run 10 Overhead Squat (#50/35) 3 wall walk CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3 sets: 30 sec pull-up hold (chin over
CrossFit W.O.D: Strength: 5 Super set: Weighted push-up 5-4-4-3-3 + 20-30 sec hollow hold (just 4 set) Metcon: 6 Rounds: 2min AMRAP - 30sec Rest 15 Box Jumps overs 10 Wallball (#10/6) 10 Push-ups Endurance: 8 Rounds for time: 200m run 20 KB Swing(#16/12) 20 KB