Sunday - 120622
![Sunday - 120622](/content/images/size/w1200/2022/06/6C14D30A-7CF5-45A3-B756-2BC6A25DDFA9.jpeg)
Strength:
14min build load for:
Hang Squat Clean + Front Squat (2+2)
Metcon:
6 Rounds for time:
24 Double Unders
12 DB Snatch (#22.5/15)
9 Pullups
6 Burpees over DB
Strength:
14min build load for:
Hang Squat Clean + Front Squat (2+2)
Metcon:
6 Rounds for time:
24 Double Unders
12 DB Snatch (#22.5/15)
9 Pullups
6 Burpees over DB
CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM3 Metcon: 6 Rounds for time: 15 Pushups 15m KB Front Rack Walking Lunges (24/16,x2) 15/12 Cal Bike
CrossFit WOD: Strength: 15min build up to an RM5 Push-Jerk Metcon: 2 Rounds for time: Run 800m 21 C2B Pullups 12 Sandbag Squats (#75/45)
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-2-2-2-2 Metcon: For time: 20 HSPU 30 Box Jump Overs 40 Overhead Squats (#50/35) 30 Box Jump Overs 20 HSPU Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch (Find
CrossFit WOD: Strength: Sumo-Deadift 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Habg Power Cleans (#43/30) Ring Dips Box Jumps Endurance: For time: 50 Air-Squats Row 200m 30sec Plank 50 Air-Squats Row 400m 1:00min Plank 50 Air-Squats Row 600m 1:30min Plank 50 Air-Squats Row 800m