CrossFit W.O.D
Strength:
Sumo Deadlit
5-5-3-3-2-2
Metcon:
12:00 Min AMRAP (Reach As Far As Possible):
2-4-6-8-10..
Alt. DB Snatch #1x22.5/15kg
Lateral Burpees Over The DB
CrossFit Strength
Part A:
Paused Front Squats
6x2
*2 Sec Pause At The bottom of each rep
Part B:
E03:00MOMx3 Sets:
10\10 1KB B-Stance Deadlifts
00:20 Sec\Side 1Arm Plank
Part C:
For Time:
9-6-3
Strict Ring Dips
High Box Jump Overs #70/60cm
CrossFit W.O.D Strength: 4 Supersets: 8\8 Half Kneeling Strict Press + 00:30 Sec Side Plank\Side Metcon: For Time: 30/24 Cals Echo Bike 30 Wallball Shots #10/6kg 20/16 Cals Echo Bike 20 WallBall Shots 10/8 Cals Echo Bike 10 WallBall Shots
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up For A 2RM Split Jerk (From Rack) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Cals Row 2.) Air Squats 3.) Sit-Ups CrossFit Endurance For Time: 800m Run 50 Box Jumps #60/50cm 800m Run
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: For Time: 10-15-25-15-10 Push Ups Russian KB Swings #32/24kg Toes To Bars CrossFit Strength Part A: Tempo Romanian Deadlift 4x6 @31X1 Part B: E03:00MOMx3 Supersets: 3 Weighted Ring Dips 15m\Side 1KB OverHead Carry Part C: 2