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: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean Metcon: E03:00MOMx4 Rounds: 10 Ring Dips 10 2DB Devil's Press #2x22.5/15kg Into AMRAP: Alt. Reverse Lunges CrossFit Strength Part A: Pendlay Rows 5-5-3-3-3 Part B: 3
CrossFit W.O.D Strength: Tempo Bench Press 6x3 @31X1 Metcon: For Time: Cash-In: 400m Run With Plate #15/10kg Into 10 Rounds: 6 American KB Swings #32/24kg 6 SA KB Deadlift R 6 SA KB Deadlift L Cash-Out: 400m Run With Plate
CrossFit W.O.D Strength: 5 Supersets: 1\1 Turkish Get Up 00:30 Sec Weighted Hollow Rocks Metcon: 05:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats 02:00 Min Rest 05:00 Min AMRAP: 5 Burpee Pull Ups 10 KB SDHP #24/16kg 15
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 8 Back Rack Reverse Lunges 00:30 Sec 2 Plates Pinch Hold Metcon: For Time: 21 Box Jumps #60/50cm 21 Front Squats 21 STOH #43/30kg 63 Double Unders 15 Box Jumps 15 Front Squats 15 STOH 45 Double Unders 9