Power:
Box Jump for height - 12min to build to a high jump.
Metcon:
AMRAP in 20min:
10 Pushups
15 Air-Squats
20 Anchored Abmat Situps (feet under dbs)
Skills:
-Double Unders
-Kipping Pullups
CrossFit W.O.D Strength: 4 Supersets: 5 Deficit HSPU (Build Up For Range) + 8-10 Alt. 2KB Tempo Gorilla Rows @1221 Metcon: "The (Hang) Chief" 5 Rounds x 03:00 Min AMRAP: 3 Hang Power Cleans #60/42.5kg 6 Push-Ups 9 Air Squats -01:00 Min Rest
Crossfit W.O.D Strength: E03:00MOMx5 SuperSets: 6\6 Bulgarian Split Squats + 12 2DB Cuban Press Metcon: 15:00 Min AMRAP: 400m Run 2 Rope Climbs 4 SDHP #43/30KG 8 Front Rack Lunges CrossFit Endurance For Time: 200-400-800-1000m Row 20 Push Ups+30 KB Swings #16/12kg After
CrossFit W.O.D Strength: 14:00 Min Build Up To: 3 Tng Clusters Metcon: E02:30MOM x 5 Sets: 15/12 Cals Row 10 1DB Alt. Devil's Press #1x22.5/15kg CrossFit Endurance 03:00 Min Amrap\01:00 Min Rest x 2 Alternating Rounds: 15 WallBall
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-6 +30 Sec Side Plank\Side B\W Sets Metcon: For Time: 200M 2KB farmer's Carry #2x42/16kg 75 sit Ups 150 Air Squats 75 sit ups 200m 2KB farmer's Carry CrossFit Strength Part A: 5x6 Tempo Pendlay Rows