CrossFir W.O.D:
Strength:
Front Squat
4-4-4-4-4
Metcon:
10Min AMRAP of:
12 Front rack Lunges (#43/30)
8 Burpees over bar
4 Bar muscle ups
CrossFir Strength:
Part A:
Back Squat
5-5-4-4-3-3
Part B:
4 sets:
10/10 Suitcase KBs/DBs deficit Lunges
*1-1.5min rest between set
Metcon:
7Min AMRAP of:
4 Sandbag Clean (#70/40)
8 Dual DB Shoulder to overhead (#22.5/15x2)
12 Dual DB Deadlift (#22.5/15x2)
CrossFit W.O.D: Strength: Thruster (from rig) 4-4-3-3-3 + 30 Sec L-sit Metcon: 12min EMOM for max rep of: 1min- Max Medball Clean (#10/6) 2min- Max Medball Sit-ups (#10/6)
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10 Rounds For time: 12 DB Snatch (#22.5/15x1) 8 Handstand Push-up Weightlifting: Part 1; 5-6 sets: 2 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch 5 x 2 60-70% 5 x 1 75-90% 3 x 1
CrossFit W.O.D: Strength: Push-press 5-5-4-4 Metcon: 9min AMRAP of: 20/16 Cal Row // 15/12 Cal Bike 10 Deadlift (#120/90) -1min Rest- 9Min AMRAP of: 10-20-30-40… KB Swing (#24/16) KB Goblet Lunges (#24/16) Endurance: 3 Rounds: 6min AMRAP of: 40 Double unders 10 Dual DB
CrossFit W.O.D: Strength: Weighted Pull-up 4-4-3-3-2-2 Metcon: For Time: 100 Double unders 80 Dual DB Front rack Squat (#22.5/15x2) 60 Dual DB Step-overs (#22.5/15x2) 40 Ring Dip 20 Dual DB Hang Clean & Jerk (#22.5/15x2) 100 Double unders CrossFit Strength: Part A: