CrossFit WOD:
Skill/Strength:
Handstand Pushups
Advanced:
E2MOM:
6-6-4-4-2-2 Strict Deficit HSPU
Metcon:
7 Rounds for time:
7 Pullups
4 Burpees over bar
7 Hang Squat Cleans (#50/35)
4 Burpees over bar
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: In paris- I go you go 10 Round For time: 10 Front Squat (#60/40) 15 V-ups 10 Hang Power Clean (#60/40) 15 Box Jumps overs Endurance: 10 Rounds for time: 400m Run 16 DB Snatch (#15/10x1) 10 Burpees over
CrossFit W.O.D: Skill: 15min practice Rope climb ADV. Every 1.5min for 15min 1 legless rope climb/ seated rope climb / weighted rope climb Metcon: Metcon: 10-9-8-7-6… Deadlift (#100/70) Handstand Push-ups *after each rounds 25 mountain climber CrossFit Strength: Part A: Front rack Lunges 6-6-4-4-2-2 Part B: 3
CrossFit W.O.D: Strength: weighted Pull-ups 5-5-4-3-3 + 8 Dual DB Z-press Metcon: 15min Emom For max rep: min1- Max Cal Row/Bike min2- Max Squat Clean (#70/45) min3- Max Medball Sit-ups Endurance: 40min EMOM for max reps of: min1- DBs Thruster (#15/10x2) min2- Knees-to-elbow min3- KB Swing
CrossFit W.O.D: Strength: 15min Build Heavy complex of: 2 Clean Pull 1 Power Clean 1 Squat Clean Metcon: 2 Rounds 5min AMRAP of: 60 Double unders 10 Wallball (#10/6) -30sec Rest- 5min AMRAP of: 10 Dual DB Snatch (#22.5/15x2) 1-2-3-4… Wallwalk -30sec Rest- CrossFit Strength: