CrossFir W.O.D:
Strength:
Every 1.5min For 12 min build
heavy rep of Truster (from the rig)
Metcon:
4 Rounds for time:
30/24 Cal Row // 24/18 Cal Bike
12 Dual DB Deadlift (#22.5/15x2)
10m Handstand walk
CrossFit W.O.D: Strength: 13min Build up to Heavy set of: 1 Squat Snatch 1 Hang Squat Snatch Metcon: 20min AMRAP of: 60 Double unders 20 Wallball (#10/6) 15 KB Swing (#32/24) *Every 3 min include 00:00- 5 Burpees Endurance: E4mom For 40min: 200m Run 15
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6-6 Metcon: Metcon: 10-9-8-7…1 Shoulder to overhead (#70/45) Toes-to-bar CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3-4 Sets of: 20-30 Sec Pull-up hold (chin over bar) + 8-12 Dual DB Prone row Metcon: 7min AMRAP of: 3 Deadlift (#120/
CrossFit W.O.D: Skill: 15min Practice work to Rope climb ADV.- every 1.5min 1-2 Legless rope clime or find RM1 Weighted legless rope climb Metcon: For time: 400m Farmer carry (#24/16x2) 20 Hang KB Snatch Right (#24/16x1) 50 Tuck-ups 20 Hang KB Snatch Left(#24/
CrossFit W.O.D: Strength: E1.5mom for 12min build heavy set: 1 Squat Clean 2 Front Squat Metcon: 6 Rounds For Time: 9 Burpees to target 15 Wallballs (#10/6) 21 KB Sumo deadlift high pull (#24/16x1) Weightlifting: Part 1: Parallel Dip snatch balance Over Head squat 5x(