CrossFit W.O.D:
Strength:
Back Lunges
8-6-6-4-4
Metcon:
19min AMRAP of:
400m run
10 Hang Power Clean (#60/40)
15 Chest-to-bar
CrossFit Strength:
Part A:
15min find RM4 for Bench press
Part B:
3 set:
6-8 Deficit push-ups
+
1-3 Explosive Pull-ups
*1min Rest after each set
Metcon:
9min AMRAP of:
9 Deadlift
6 Squat Clean
3 Push press
RX-70/45
*1min Rest between set
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-2 Metcon: E5MOM for 20min: 400m Run 15 Front Squat (#40/30) 2 Rope Climb 15 Front Squat (#40/30) CrosFit Strength: Part A: 16min Build up to RM3 Pendlay Row Part B: 3-4 super sets: 10/10 DB upright row + 5 Weighted
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