Strength:
Deadlift 5-5-3-3-2
Metcon:
In pairs for time:
Run 800m
100 Wallballs (#10/6)
Run 400m
80 Pushups
Run 200m
60 DB Step-ups (two dumbbells, #20/10)
*Do the runs together, split the other work as you wish.
CrossFit W.O.D: Strength: Front Squat 4-4-4-3-3-3 Metcon: 3 Rounds For time: 16 Handstand push-ups 12 Dual DB Step-ups over (#22.5/15x2) 2 Rope Climb
CrossFit W.O.D: Strength: 4 Super Sets: 3-5 Weighted Push-up + 15/15 KB Side Bend Crunches Metcon: For TIme: 60 Air Squat 100 Double unders 50 Front Squat (#43/30) 100 Double unders 40 Overhead Squat (#43/30) 100 Double unders Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch
CrossFit W.O.D: Strength: Every 2min for 14min build up to: Bent Over Row 8-8-5-5-3-3-3 Metcon: 20min AMRAP of: 200m Dual KB Farmer Carry (#32/24x2) 15 Dual DB Push-press (#22.5/15x2) 15 Dual DB Front Rack Lunges (#22.5/15x2) -1min Rest after each round- Endurance: 40min
CrossFit W.O.D: Strength: 15min Build Heavy Set of: 1 Squat Clean 1 Front Squat 1 Split/Push jerk Metcon: 8 Rounds For Time: 14 DB Snatch (#22.5/15x1) 7 Burpees Over DB CrossFit Strength: Part A: Push Press 18min Build up to RM2 Part B: 3 Super