CrossFit WOD
Strength:
E2MOM for 8 sets:
Weighted Pushups
8-8-6-6-4-4-2-2
Metcon:
CrossFit Open Workout 22.2:
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts (#102.5/70)
Bar Facing Burpees
Time cap: 10min
CrossFit WOD: Strength: Front Squat 5-5-4-4-3-3 Metcon: AMRAP in 14min of: 4 KB Thrusters, right arm (#24/16,x1) 8 KB Swings 4 KB Thrusters, right arm 8 Box Jumps Weightlifting: Part 1: Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90% Part 2: Hang
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: For time: 21-15-9 reps of: DB Front Squats (#22.5/15,x2) Box Jump Overs HSPU Endurance: In Pairs, for max distance in 38min: Partner 1 - Row for distance Partner
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5