Power:
Box Jump for height - 12min to work for a high jump
Metcon:
10min AMRAP of:
5 C&J (#60/40)
10 DeadLifts (#60/40)
Rest 3min
5min AMRAP of:
5 Muslce-ups
10 DeadLifts (#60/40)
CrossFit W.O.D CrossFit Strength: Strict Press 6x5 Metcon: 5 Intervals, 1:1 Work\Rest: 200m Run 15 2KB Thrusters #24/16kg CrossFit Endurance Part A: 16:00 Min Amrap: 500\400m Row 16 Plate OverHead Sit-Ups #1X15/10kg 12 Plate GTOH 10 Burpees To Plate Rest 03:00
CrossFit W.O.D Strength: E03:00MOMx4 Sets: 6\6 Bulgarian Split Suqats 30 Sec Weighted Hollow Rocks Metcon: "Nate" 20:00 Min Amrap: 2 Ring Muscle Ups 4 HSPU 8 Russian KB Swings #32/24kg CrossFit Strength Part A: Bench Press 5-5-4-4-3-3 Part B: E04:00MOMx4 Supersets:
CrossFit W.O.D Strength: E02:30MOMx6 Sets, Build Up For The Following Complex: Muscle Clean Hang Power Clean Hang Squat Clean (1+3+2) Metcon: E04:00MOMX4 Rounds: 24\18 Cals Row 15 Toes To Bars Max WallBall Shots #10/6kg For The Remaining. CrossFit Endurance 35:00 Min
CrossFit W.O.D Strength: Bent-Over Rows 6-6-6-4-4-4 Metcon: For Time: 2-4-6-8-10-8-6-4-2 2DB Box Step Overs #2x22.5/15kg Burpee Box Jump Overs #60/50cm CrossFit Endurance Part A: C2 Rower Intervals: 5 Setsx500m Row @85% Effort 01:00 Min Rest B\W Sets Part B: For Time: 12 2DB