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 W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: 00:30 Sec On\00:30 Sec Offx6 Rounds: 1.) Toes To Bars 2.) Cals Bike 3.)Sandbag Cleans #75/50kg CrossFit Endurance 8 Rounds For Time: 200m Run 2 Wallwalks 4 Burpee Box Jumps 8 2DB Box
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: 15:00 Min AMRAP: 400m Run 20 Wallball Shots #10/6kg 40 Double Unders CrossFit Strength Part A: Tempo Strict Press 5x4 @1131 Part B: E04:00MOMx4 Rounds: 5\5 2DB Bulgarian Split Squats 5 Weighted Push Ups Part
CrossFit W.O.D Strength: E02:00x8 Sets: 3 OverHead Squats Metcon: 12:00 Min EMOM (For Max Reps): 1.)OverHead Squats #43/30kg 2.)Alt. Lunges 3.)Rope Climbs CrossFit Endurance Part A: For Time: 800m Run 50 Tuck Ups 400m Run 40 V-Ups 200m Run 30 Knees To
CrossFit W.O.D Strength: Weighted Pull Ups 4x5 *10\10 KB Side Crunch Per Side After Each Set. Metcon: 5 Rounds For Time: 18/15 Cals Row 15 Box Jump Overs #60/50cm 10 STOH #60/43kg CrossFit Endurance E05:00MOMx7 Rounds: 10 1DB Overhead Lunges #1x15/10kg 15