CrossFit WOD:
Strength:
E2MOM for 12min:
Push-Press
3-3-3-3-2-2
Metcon:
For time:
60 Double Unders
45 Wallballs (#10/6)
30 Pushups
15 Hang Clean and Jerks (#50/35)
30 Pushups
45 Wallballs
60 Double Unders
CrossFit W.O.D: Strength: Thruster (from the rack) 4-4-3-3-2-2 Metcon: 5 Rounds for time: 24/18 Cal Bike // 30/24 Cal Row 20 Squat Jumps 16 Alt. DB Snatch (22.5/15,x1) 10 HandStand push-ups
CrosssFit W.O.D: Strength: E2mom For 12min: Weighted Push-ups 5-5-3-3-2-2 Metcon: 20min AMRAP of: 400m Run 10 Deadlift (#100/70) 15 Pull-ups 20 Wallballs (#10/6) Weightlifting: Part 1- 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2- Snatch Pull Pausing snatch (pause below the
CrossFit W.O.D: Strength: Pause Back Squat 3-3-3-2-2-2 *Every rep 3 sec in the bottom Metcon: 4min AMRAP of: 12/9 Cal Row 10 Dual DB Push press (22.5/15,x2) -1min Rest- 4min AMRAP of: 30 Double unders 1-2-3-4-5… Wallwalk Endurance: 38min AMRAP of: 20 Hang DBs
CrossFit W.O.D: Strength: 15min practice work to Handstand push-ups ADV. - find RM1 deficit Handstand push-ups Metcon: E3MOM for 15min: 20 KB Sumo Deadlift high pull (#32/24) 14 Goblet Lunges (#32/24) 3 Ring muscle ups CrossFit Strength: Part A: Push Press 18min Find to RM2 Part