CrossFit W.O.D:
Strength:
12min Build up to Heavy complex:
2 Snatch Balance
1 Overhead Squat
Metcon:
10-20-30-40
Toes-to-bar
Dual DB Front Squat (#22.5/15x2)
Hand release push-ups
*After Each Round 200m run
CrossFit W.O.D: Strength: 12 min Build up to 2 rep touch & go Power Snatch Metcon: For Time: 1200m Run 50 Ring Dip 50 Box Jumps 50 Push ups 50 KB Swing (#32/24) CrossFit Strength: Part A: Front Rack Lunges 6-6-4-4-2-2-2 Part B: 4 Super set 10-12
Crossfit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: 3 Rounds For Time: 15 Sumo deadlift high pull (#43/30) 10 Burpees over bar 10 Chest-to-bar Endurance: 40min AMRAP of: 400m run 20 wall ball (#10/6) 50 mountain climber 20 KB Sumo deadlift high pull (#20/16x1)
CrossFit W.O.D: Strength: Pause Overhead Squat 3-3-3-2-2 *2 sec pause in the bottom Metcon: 13min AMRAP of: 5-10-15-20-25… DB Snatch (#22.5/15x1) Alt. DB Hang Squat Clean (#22.5/15x1) *50 Double unders (every round)
CrossFit W.O.D: Skill: 15min Practice kipping Handstand push-ups adv.- find RM1 Deficit kipping/strict handstand push-up Metcon: 20min AMRAP (IGYG)of: 20 Dual DB Step-overs (#22.5/15x2) 30 Dual DB Shoulder-to-overhead (#22.5/15x2) 40 Sync. Sit-ups Weightlfting: Part 1: 5 sets: 2 Muscle Snatch from