CrossFit W.O.D:
Strength:
18 min build to an RM3 Front Squat
Metcon:
3 Rounds for time:
2 Rope Climbs
5 Hang Squat Cleans (#70/45)
15 Toes-To-Bar
5 Shoulder To Overhead (#70/45)
CrossFit W.O.D: Strength: E2MOM for 10min: Split Jerk 3-2-2-1-1 Metcon: EMOM for 20min for max reps: 1- Pullups 2- Jump Squats 3- H.S.P.U 4- Double Unders Endurance: EMOM for 42min of: 1. Double Unders 2. KB Swings (#20/16) 3. Goblet Stepups (#20/16) 4.
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/