CrossFit W.O.D:
Strerngth:
Strict Press
5-5-3-3-3
Metcon:
19min AMRAP of:
60 Double Unders
15 Front Squat (#50/35)
15 Handstand Push-up
20 Sit-ups
Endurance:
8 Rounds for time:
400m Run
15 Dual DB Step-overs (#15/10x2)
15 Dual DB Thruster(#15/10x2)
3 Wall walk
CrossFit W.O.D: Skill: 15min Practice Handstand (free/walk) Metcon Every 4min For 20min: 20 Dual DB Front Squat (#22.5/15x2) 15 Ring Dip 10x10m Shuttle run 5 Sandbag over Shoulder (#75/45)
CrossFit W.O.D: Strength: 4-5 Super sets: 6/6 Bulgarian Split squat + 6/6 Single leg deadlift Metcon: Metcon: Every 1.5min for 12min of: (A-B-A-B…) A) 200m Run B) AMRAP 1.5min of: 10 Devill press (#22.5/15x2) 3 Wall walk Weightlifting: Part 1: 7 sets: 2
CrossFit W.O.D: Strength: 13min Find RM2 for Weighted Chin-up Metcon: 18min AMRAP of: 20 Box Jumps overs 10 Chest-to-bar 20 V-ups 10 Wallball (#10/6) Endurance: 37min AMRAP of: 1000/800m Row 20 KB Goblet Squat (#16/12x1) 20 KB Swing (#16/12x1) 20 KB Sumo Deadlift high-pull
CrossFit W.O.D: Strength: Split Jerk 4-4-3-3-2-2 Metcon: For Time: 500/400m Row // 26/18cal Bike 6 Rounds for time: 15 KB Sumo Deadlift High-pull (#24/16x1) 8/8 KB Hang Snatch (#24/16x1) 500/400m Row // 26/18cal Bike CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 Part B: