Strength:
Good Morning
10-10-10
Metcon:
For time:
15 Hang Power Cleans (#60/40)
70 Double Unders
15 S2OH (#60/40)
50 Double Unders
15 Thrusters (#60/40)
30 Double Unders
Skills:
Muscle-up progressions
CrossFit W.O.D Strength: Alt. Gorilla Rows 16-16-12-12 *20 Sec Hanging L-Sit After Each set Metcon: 4 R.F.T: 200m Run 60m 2KB Farmer's Carry #32/24kg 15m 1KB Goblet Walking Lunges
CrossFit W.O.D Strength: E01:30MOMx9 Sets: 2 Power Snatches Metcon: 20:00 Min AMRAP: 10 SDHP #43/30kg 12 Lateral Burpees Over The Bar 18/15 Cals Row
CrossFit W.O.D Skill: 20:00 Min HandStand Practice Metcon: 02:00 Min On/02:00 Min Off x 4 Rounds: 10 Pull Ups 16 Alt. 1DB Snatch #1x22.5/15kg Into Max Reps, Alt.: 1.) Air Squat 2.) Tuck-Ups CrossFit Endurance Part A: E05:00MOMx5 Rounds: 1000/800m
CrossFit W.O.D Strength: Sumo Deadlift 5-5-5-3-3-3 Metcon: 7 R.F.T: 1 Wall Walk 3 Power Cleans #80/55kg 5 Ring Dips 7 Sit-Ups CrossFit Strength Part A: Push Press 5-5-4-4-3-3 Part B: 3 SuperSets: 6/6 Tempo 1DB Bent-Over Rows @1231 5/5 Weighted Box Step Ups