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: Pause Back Squat 5-5-5-4-4-4 *Every rep 3 sec pause at the bottom Metcon: In Teams Of 2: 10 Rounds For time: 10 Db Snatch (22.5/15,x1) 10 Goblet squat (24/16,x1) 10 v-ups *After each round-5 synchro burpees *every athlete doing full
CrossFit W.O.D: Skill: Skill: 15min work to Rope climb ADV.- Every 1.5min 1-2 seated Legless Rope climb Metcon: For time: 30-20-10 of: Dual KB Shoulder to overhead (#24/16,x2) Pull-ups Weightlifting: Part 1: 6 sets: 1 Muscle snatch 2 Snatch Balance 50-60% Part 2: Hang
CrossFit W.O.D: Strength: Tempo Strict press (@x232) 4-4-3-3-2-2 Metcon: 5 rft: 2 Rope climb 6 Strict handstand push-ups 12 DBs Thruster (#22.5/15,x2) Endurance: E6MOM for 36min: 1 Stairs Ascend 20 Medball cleans (#10/6) 10x10m Shuttle Run 50 Double unders
CrossFit W.O.D: Strength: 14min build up to heavy complex: 1 Squat clean 1 Front squat 1 Push jerk Metcon: 20min AMRAP of: 21 Box jumps 15 Deadlift (#90/60) 9 Ring Dips 20/16 Cal Row // 15/12 Cal Bike CrossFit Strength: Part A: Tempo Bench Press (@32x3)