CrossFit W.O.D:
Strength:
14min Build up to heavy complex:
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Metcon:
3 Rounds for time:
400m Run
20 Wall ball (#10/6)
10 Dual DB Push-jerk (#22.5/15x2)
CrossFit W.O.D: Strength: E2MOM For 12min build heavy set of: 3 Thruster From the rig Metcon: 20min AMRAP of: 200m Run 20 Medball overhead Lunges (#10/6) 15 Push-jerk (#50/35) 10 Wallball (#10/6) Endurance: 5 Rounds For time: 500/400m Row 20 Goblet Squat (#16/12)
CrossFit W.O.D: Strength: Pause Front Squat 4-4-4-3-3 *3 Sec Pause at the bottom Metcon: 16min EMOM for max rep of: min1- Max Double unders min2- Max KB Swing (#24/16) min3-Max Dual DB Step-overs (#22.5/15x2) min4- Max Ring Dip CrossFit Strength: Part A: Tempo Bench Press
CrossFit W.O.D: Metcon: With a Partner, i-go-you-go For time: Cash in: Row 2023m 10 Rounds: 7 Front Squats (#70/45) 7 C2B Pullups 7 Burpee Box Jump Overs Cash Out: 48cal Bike *One works, one rest - switch every full round *Switch on the Row/Bike as you
CrossFit Strength: Strength: Tempo Strict Press (@x232) 5-5-4-4-3-3 Metcon: 14min AMRAP of: 10 Hang power Clean (#60/40) 2-4-6-8-10-12… Strict Handstand Push-ups Burpees over bar