Strength:
15min build up to an RM2 Power Snatch
Metcon:
For time:
40 Pullups
20 Situps
40 Hang Power Snatch (#40/30)
20 Situps
40 KB Swings (#32/24)
20 Situps
40 Box Jumps
20 Situps
Crossfit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: 3 Rounds For Time: 15 Sumo deadlift high pull (#43/30) 10 Burpees over bar 10 Chest-to-bar Endurance: 40min AMRAP of: 400m run 20 wall ball (#10/6) 50 mountain climber 20 KB Sumo deadlift high pull (#20/16x1)
CrossFit W.O.D: Strength: Pause Overhead Squat 3-3-3-2-2 *2 sec pause in the bottom Metcon: 13min AMRAP of: 5-10-15-20-25… DB Snatch (#22.5/15x1) Alt. DB Hang Squat Clean (#22.5/15x1) *50 Double unders (every round)
CrossFit W.O.D: Skill: 15min Practice kipping Handstand push-ups adv.- find RM1 Deficit kipping/strict handstand push-up Metcon: 20min AMRAP (IGYG)of: 20 Dual DB Step-overs (#22.5/15x2) 30 Dual DB Shoulder-to-overhead (#22.5/15x2) 40 Sync. Sit-ups Weightlfting: Part 1: 5 sets: 2 Muscle Snatch from
CrossFit W.O.D: Strength: Romanian Daedlift 8-8-6-6-6 + 10-15 leg raises (just 3 stes) Metcon: 21-15-9 of: Power Snatch (#43/30) Burpees over bar Toes-to-bar Endurance: EMOM for 40min: 1min- Wallball (#10/6) 2min- DBs Thruster (#15/10x2) 3min- Max Burpees borad jump 4min- Cal Row/Bike 5min-Rest