CrossFit W.O.D:
Strength:
pause Push press
4-4-4-3-3
*2 sec pause in the dip
Metcon:
5 Rounds For time:
2 Legless Rope Climb
400m Run
10 Hang Clean & Jerk (#50/35)
CrossFit Strength:
Part A:
Bench press
5-5-4-4-3-3
Part B:
4 Super sets:
8-10 Dual DB Z-press
+
3-5 Weighted pull-ups
*1min Rest between set
Metcon:
7min AMRAP of:
5 Deadlift (120/90)
5 Burpees
5 Sandbag Squat (#75/45)
CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part
CrossFit W.O.D: Strength: Thruster (from the rig) 4-4-3-3-3 Metcon: For Time: 200m Run 10 Sandbag Clean (#75/45) 400m Run 20m DB Overhead Lunges (#22.5/15x1) 600m run 30 Wallballs (#10/6)
CrossFit W.O.D: Strength: Push Jerk 3-3-3-2-2-2 Metcon: 18min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Devil Press (#22.5/15x2) 3 Rope clime 10 Dual DB Front Squat(#22.5/15x2)
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: For Time: 30-20-10 KB Swing (#32/24) Goblet Lunges (#32/24) *Every each round 50 double unders Endurance: 2 Rounds for time: 20 Alt.Devill press (#15/10x1) 60 Mountian climber 3 Wall walk 40 DB Snatch(#15/10x1) 60 Mountain