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 WOD: Strength: E2MOM for 12min: Push-Press 3-3-3-3-2-2 Metcon: For time: 60 Double Unders 45 Wallballs (#10/6) 30 Pushups 15 Hang Clean and Jerks (#50/35) 30 Pushups 45 Wallballs 60 Double Unders
CrossFit WOD: Strength: Front Squat 5-5-4-4-3-3 Metcon: AMRAP in 14min of: 4 KB Thrusters, right arm (#24/16,x1) 8 KB Swings 4 KB Thrusters, left arm 8 Box Jumps Weightlifting: Part 1: Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90% Part 2: Hang
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: For time: 21-15-9 reps of: DB Front Squats (#22.5/15,x2) Box Jump Overs HSPU Endurance: In Pairs, for max distance in 38min: Partner 1 - Row for distance Partner
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds