CrossFit WOD:
Strength:
Barbell Good Mornings
6-6-6-6-6
Metcon:
For time:
5 Sandbag over shoulder (#75/45)
25 DB Push-Press (#22.5/15,x2)
50 Situps
Run 800m
50 Situps
25 DB Push-Press
5 Sandbag over shoulder
CrossFit WOD: Strength: E2.5MOM for 15min: Bulgarian Split Squats 6-6-6-6-6-6 (3/3) Metcon: 4 Rounds for time: 20 Pushups 10 DB Snatch (#22.5/15,x1) 20 Wallballs (#10/6) 10 DB Snatch Endurance: For time: Run 800m 100 Jump Squats Run 800m 100 KB Swings (#16/12) Run
CrossFit WOD: Strength: 15min build up to an RM3 Squat Clean (touch and go) Metcon: AMRAP in 12min of: 30 Double Unders 7 Thrusters (#50/35) 5 Burpees over the bar
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-3-3-3 Metcon: AMRAP in 16min of: 20 Air-Squats 10 DB S2OH (#22.5/15,x2) 1 Rope Climb Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings (#16/12)
CrossFit WOD: Metcon: With a Partner, i-go-you-go For time: Cash in: Row 2023m 10 Rounds: 7 Front Squats (#70/45) 7 C2B Pullups 7 Burpee Box Jump Overs Cash Out: Bike 2023m *One works, one rest - switch every full round *Switch on the Row/Bike as you like