CrossFit W.O.D:
Strength:
14min find heavy complex:
2 Squat Clean
1 Split Jerk
Metcon:
For Time:
2-4-6-8-10-12
Burpees to target
Ring dips
*After Each set 50 double unders
CrossFit Strength:
Part A:
18min Build up to 2 rep heavy for
Pause Front Squat
Part B:
8/8 Tempo Step-up (@xx3x)
Metcon:
EMOM 8min:
1min- Max Strict Handstand push-ups
2min- Max Front Squat (#80/50)
CrossFit W.O.D: Strength: E2MOM for 12min 1 Snatch Pull 1 Squat Snatch 1 Overhead Squat Metcon: 6 Rounds for time: 15 Pull-ups 10 Power Cleans (#43/30) 10 Burpees over bar 15 Push press (#43/30) CrossFit Strength: Part A: Romanian Deadlift 18min find heavy 3 rep Part
CrossFit W.O.D: Strength: Pause Back Squat 4-3-3-2-2 *2 sec’ Pause at the bottom Metcon: 5 Rounds for time: 20 Db Overhead Lunges (#22.5/15,x1) 15 Sit-ups 4 Bar Muscle-ups Endurance: 3 Rounds: 5min AMRAP of: 10x10 Shuttle run 10 wallballs (#10/6) -1min rest- 5min AMRAP
CrossFit W.O.D: Strength: Weighted Pull-ups 4-4-3-2-2 + 30 sec L-sit (box/Kbs/Ring) Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10-12-14-16… Deadlift (#100/70) Endurance: EMOM For 40min: 1. Box jump over 2)KB sumo deadlift high pull (#16/12) 3)Medball Cleans (#10/6) 4)Medball Sit-ups (#10/
OPEN-25.2: For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)