CrossFit WOD:
Strength:
16min build up load for:
Hang Squat Clean + High Hang Squat Clean (1+1)
Metcon:
10 Rounds for time:
30 Double Unders
8 Hang Power Cleans (#43/30)
8 V-Ups
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
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5
CrossFit WOD: Strength: DeadLift 3-3-3-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Wallballs (#10/6) 6 Pushups 4 Burpee Box Jump Overs *Rest 1min between amraps Endurance: 2 Rounds for time: Run 800m 75 Jump Squats Row 1000/800m 75 KB SDHP (#24/16)6 Bike 50/38
CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Metcon: 5 Rounds for time: 8 DB Clean and Jerks (#22.5/15,x2) Run 200m 4 Ring Muscle-ups Run 200m