CrossFit W.O.D
Skill:
12:00 Min Practice HS Walk
Metcon:
CrossFit Open 21.2
For time:
10 DB Snatch #1x22.5/15kg
15 Burpee Box Jump Overs #60/50cm
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs
Time Cap: 20:00 Min
CrossFit W.O.D Strength: Good Morning 10-10-8-8-8 Metcon: For Time: 15-12-9-6-3 Cals Row Thrusters #43/30kg Weightlifting Part 1: 5 sets: 2 Drop Snatch 45-55% Part 2: Tempo Snatch Snatch 5 x 1+1 60-75 % 7 x 0+ 1 80-100% Part 3: Clean first Pull TnG Clean Jerk 6
CrossFit W.O.D Strength: Weighted Dips 5x3 In B\W Sets: 6\6 1DB Bent-Over Rows @1231 Tempo Metcon: 4 Rounds For Time: 2 Rope Climbs 12 KB Swings #32/24kg 24 KB Goblet Squats CrossFit Endurance 8 Rounds For Time: 12\9 Cals Bike\15\12 Cals Row
CrossFit W.O.D Strength: OverHead Squats 5-5-4-4-3-3 Mecton: E03:00MOMx6 Rounds: 8 Dual DB Devil's Press 2x22.5/15kg 16 Tuck-Ups 32 Double Unders CrossFit Strength Part A: Tempo Romanian Deadlifts 5x6 @32X1 TEMPO Part B: 3-4 Supersets: 4-6 Barbell Bent Over Rows + 12-15 Banded Triceps Extensions
CrossFit W.O.D Strength: Push Press 5x5 @Build Up to A Heavy Set. Metcon: 14:00 Min AMRAP: 200M Run 8 Deadlifts #80/60kg 8 C2B CrossFit Endurance 36:00 Min AMRAP: 5 Wallwalks 10 2DB Hang C&J #2x15/10kg 20 WallBalls #10/6kg 30 Tuck-Ups