CrossFit WOD:
Strength:
E2MOM for 12min:
Weighted Pushups
3-3-3-3-3-3
Metcon:
3 Rounds for time:
40m Sandbag Bearhug Carry (#75/45)
40 Situps
40m Sandbag Bearhug Carry
20 Pullups
CrossFit W.O.D: Strength: 14min Build up to RM2 for the Split Jerk Metcon: 5 Rounds for time: 200m Farmer carry (#24/16,x2) 70 Double unders 20 Goblet Squat (#24/16)
CrossFit W.O.D: Strengt: Romanian Deadlift 6-5-5-4-4 Metcon: 16min AMRAP of: 15 KB Swing (#24/16) 10 Burpees to target 200m Run -1min Rest between rounds- Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: From block (below the knee) Pausing Snatch (3 sec pause above the
CrossFit W.O.D: Strength: Weighted Pull-ups (Chin up) E2.5mom for 15min 4-4-3-3-2-2 + 8 Dual DB Z-Press Metcon: For Time: 100 Sit-ups 70 Box jumps 40 Hang Power Snatch (#43/30)
CrossFit W.O.D: Metcon: “BAR”: 23min AMRAP of: 10 Front rack Lunges (#50/35) 7 Chest to bar 2 wall walk 10 Dual DB power clean&jerk (#22.5/15,x2) 90 Double unders Cash out - Accmulate 59 Toes to bar