CrossFit WOD:
Strength:
5 Sets:
6/6 Bulgarian Split Squat
6/6 Half Kneeling Strict DB/KB Press
Rest 2:00
Metcon:
For time:
50-40-30-20-10 Russian KB Swings (#32/24)
15m HS Walk (or 30m bear walk)
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-6-6 Metcon: 15-12-9 Thrusters #43/30kg Toes To Bars CrossFit Endurance E05:00MOMx6 Alt. Rounds: 1.)500\400m Row 10 2KB Thrusters #2x16/12kg *Into Max Distance Burpee Broad Jumps 2.)1000\800m bike 10 2KB Hang C&J *Into
CrossFit W.O.D Strengh: Bent Over Rows 6-6-4-4-4 Metcon: 10:00 Min AMRAP: 2 WallWalks 4 Burpees to Target 6 RKBS #32/24kg CrossFit Strength Part A: Good Mornings 7-7-6-6-5-5 Part B: 3 Supersets: 5 Weighted Chin Ups 8\8 Front Foot Elevated Split Squats Part C: 2 Rounds
CrossFit W.O.D Strength: E01:30x10 Sets: 1 Squat Snatch Metcon: 18:00 Min AMRAP, IGUG: 15\12 Cals Row 8 Lateral Burpees Over the Bars 4 STOH #60/43kg *When Partner A Works, Parner B Performs Max Time Plank Hold. CrossFit Endurance For Time: 50 Sit-Ups 40 Plate
CrossFit W.O.D Hero W.O.D "Murph" For Time: 1 Mile Run 100 Pull ups 200 Push Ups 300 Air Squats 1 Mile Run *Split Howeveer Rx: 10/6kg Vest CrossFit Gymnastics Skill: Kipping Ring Muscle Up -Hollow+Arch -Kipping -Transition -Kipping Dip