CrossFit W.O.D
Strength:
Tempo Front Squats
@32X1
3-3-3-2-2-2
Metcon:
12:00 Min AMRAP:
10 Toes To Bars
10 Box Jump Overs #60/50cm
CrossFit Strength
Part A:
Strict Press
5x5
Part B:
4 Supersets:
5\5 Lateral Box Step Downs
10\10 1DB Bent-Over Rows
Part C:
07:00 Min AMRAP:
1-2-3..
Strict Ring Dips
Squat Cleans #80/55kg
CrossFit W.O.D Strength: Bench Press 5x5 Metcon: In Teams Of 2, For Time: 100m HS Walk 150 Air Squats 200m 2KB Farmer's Carry #2x24/16kg 150 Sit-Ups 100m 2KB Walking Lunges
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 8\8 1DB Tempo Bent Over Rows @1231 00:20 Sec Side Plank Per Side Metcon: 2 Rounds For Time: 800m Run 40 Wallball Shots #10/6kg CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50%
CrossFit W.O.D Strength: On a 20:00 Min Running Clock, Build Up to a 1RM Deadlift Metcon: 3 R.F.T: 10 Hang Power Cleans #60/43kg 10 Front Squats 10 Pull Ups CrossFit Endurance 4 Rounds For Time: 9 Toes To Bars 12 2KB STOH #2x16/12kg
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3