CrossFit W.O.D:
Strength:
4 Sets:
3 OverHead Squat
+
6/6 Split Stance Single Arm Kettlebell Romanian Deadlift
Metcon:
In Teams of 2 (I.G.Y.G)
3 Rounds:
200 Double under
40 Wall Ball (#10/6)
30 Box Jump Over
20 Synchro Burpees
*One Work and one Front Reck KBs Hold (#24/16x2)
CrossFit W.O.D: Strength: 5 Sets 5 Pendlay row + 30 Sec Dual Plate Pinch hold Metcon: 10 Min AMRAP of: 1 Legless Rope Climb 10 Goblet Lunge (#32/24) 15 KB Swing (#32/24) Weightlifting: Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks: Snatch Pull
CrossFit W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk
CrossFit W.O.D: Strength: Pause Back Squat (3 sec stop in bottom) 4-4-3-3-2-2 Metcon: “Diane” 21-15-9 Rep of: Deadlift (#100/70) Handstand push up Endurance: 2 Rounds of: 12 min AMRAP of: 20 Tuck ups 15 Wall Ball (#10/6) 10 Pull Ups -1.5 Min Rest- 12 Min