CrossFit W.O.D:
Strength:
Tempo Front Squat (@33x2)
3-3-2-2-2
Metcon:
EMOM for 15min:
1min- Sandbag Squat (#75/45)
2min- Cal Row/Bike
3min- KB Swing (#32/24)
4min- Sandbag over shoulder (#75/45)
5min- Sit-ups
CrossFit W.O.D: Strength: 12min Build up to heavy 3 rep Weighted Dip (ring) Metcon: For time: 150 DB Snatch (22.5/15,x1) *Every break 15 Squat Jump Weightlifting: Part 1: 5-6 sets: 2 Drop Snatch 1 High hang snatch 45-55% Part 2: Snatch "Panda" pull
CrossFit W.O.D: Strength: 4-5 Super sets: 8/8 DB Bent over row (on the box/bench) + 6-10 Strict Toes-to-bar Metcon: 5 Rounds for time: 200m Run 15 Sumo deadlift high pull (#50/35) 10 Box jumps 15 Hang power cleans (#50/35) Endurance: E6mom for 42min: 400m run
CrossFit W.O.D: Strength: E2mom for 14min: 2 Snatch Deadlift 1 Snatch Pull 1 Power Snatch Metcon: 9min AMRAP of: 15 Wallballs (#10/6) 4-6-8-10-12… Shoulder to overhead (#60/40)
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4 Metcon: 12min AMRAP of: 21 DBs Step-up (#22.5/15,x2) 15 Deadlift (#80/50) 9 Toes-to-bar *Every 3min inc. 00:00 , 6 burpees to target Endurance: 6 Rounds for time: 500/400m Row 30 Meadall cleans (#10/6) 30 DB