Strength:
Paused Back Squat
2-2-2-2-2
*Pause for 5sec at the bottom of each rep
Metcon:
AMRAP in 12min of the ladder:
3-5-7-9... etc +2
Clusters (#50/35)
Burpee Box Jumps
CrossFit W.O.D: Strength: E2MOM for 12 Min Power Snatch 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Hang Power Snatch (#50/35) 20 DBs Suitcase Lunge (#22.5/15, x2) 30 Sit ups Weightlifting: Part 1: 10 sets: 1 Snatch Balance 65-90% Part 2: Pausing Snatch Snatch 8 x
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 4-4-3-3-2-2 Metcon: For Time: 400m Run 30 Toes-to-bar 30 DBs Squats (#22.5/15x2) 30 DBs Push Press (#22.5/15x2) 400m Run CrossFit Endurance: 40min AMRAP of: 30 Medball Cleans (#10/6) 20 V-ups 10 Burpees Box Jump *Every 5
CrossFit W.O.D: Strength: E2.5MOM for 15 min: 1 Squat Clean 2 Jerk 1 Hang Squat Clean Metcon: EMOM 18min for max rep: 1)Double Under 2) Hang Clean & Jerk (#50/35) 3)V-ups CrossFit Strength: PART A: Deadlift 20min work 6-6-6-5-5-3-3 start with around 70% and
CrossFit W.O.D: Strength: 6 Super set: Romanian Deadlift 8-8-8-6-6-6 + 40-60 Sec Heavy Farmer Hold (with Kbs/Dbs) *Rest 1-2min between set Metcon: 11min AMRAP of: 2 Rope Climb 6-8-10-12-14-16… Front Reck Lunge (43/30) CrossFit Endurance: 15min AMRAP of: 100 Double Unders 20m Walking Lunges 20 DB Snatch