CrossFit WOD:
Strength:
E2.5MOM for 15min (6 sets)
6/6 Bulgarian Split Squat
20sec L-Sit Hold
Metcon:
3 Rounds for time:
100 Double Unders
15 Dual KB Thrusters (#24/16,x2)
4 Rope Climbs
CroosFit W.O.D: Strength: E2MOM for 12 min: Power Snatch 3-3-2-2-1-1 Metcon: 15 Min AMRAP of: 20/15 cal Row // 15/12 cal Bike 15 Chest-to-bar 15 Burpees to target 15 Goblet squats (#24/16) Endurance: 40 Min AMRAP of: 10-20-30-40-50… Medball Cleans(#10/6) Situps Hang DB Squat
CrossFit W.O.D: Strength: E2MOM for 10min: Split Jerk 3-2-2-1-1 Metcon: EMOM for 20min for max reps: 1- Pullups 2- Jump Squats 3- H.S.P.U 4- Double Unders Endurance: EMOM for 42min of: 1. Double Unders 2. KB Swings (#20/16) 3. Goblet Stepups (#20/16) 4.
CrossFit W.O.D: Strength: 18 min build to an RM3 Front Squat Metcon: 3 Rounds for time: 2 Rope Climbs 5 Hang Squat Cleans (#70/45) 15 Toes-To-Bar 5 Shoulder To Overhead (#70/45)
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups