CrossFit W.O.D:
Strength:
Bent Over Row (With KB/DB) Each Arm
6-6-6-5-5-5
+
15-20 Hollow Rock
Metcon:
15 Min EMOM For max reps:
1- KB Swing (32/24)
2- D.U
3- V-ups
4- Sandbag Clean (75/45)
5- Rest
CrossFit W.O.D: Strength: 5 Super Set: Bent Over Row 6-5-5-4-4 + 10 Deficit Push-ups *add weight if you can Metcon: 2 Rounds: 3 min AMRAP of: 200m Run Max Chest to bar -1 min rest- 3 min AMRAP of: 12 Thruster (#50/35) 6 Burpees over bar -1 min
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 10 Min AMRAP of: 3 Bar Muscle up 12 DB Snatch (#22.5/15x1) 24 Sit-ups Endurance: Emom For 42min: 1)cal Bike 2)Kb Swing (24/16x1) 3)Mountain climber 4)Kb goblet squats (24/16x1) 5)run 6)rest Gymnastics:
CrossFit W.O.D: Strength: E2MOM for 14 min: 2 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 4 Round for time: 3 Rope Climb 10 Shoulder To Overhead (#50/35) 20 Wallballs (#10/6)
CrossFit W.O.D: Strength: Back squat 5-5-4-4-3-3 Metcon: EMOM 15min for max rep: 1)Handstand Walk 2)Pull Ups 3)Burpee Broad Jump 4)KB Sumo Deadlift High pull (#24/16) 5)cal Bike