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: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20
CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part
CrossFit W.O.D: Strength: Every 3 Min x 6 sets: 5/5 Bulgarian Split Squat + 30 Sec’ L-sit Metcon: 12 min AMRAP of: 10 Pull Ups 10 DBs Push Press (#22.5/15x2) 20 Sit Up Endurance: Evrey 4 min x 10 sets: 50 D.U 20 O.H
CrossFit W.O.D: Strength: Every 2 min x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 8 Round For Time 10 Dual DBs Squat (#22.5/15x2) 15 V-ups 30 D.U