Strength:
Weighted Ring Dips 3-3-3-3
Metcon:
For time:
40 DeadLifts
10 Burpees over the bar
30 Hang Power Cleans
10 Burpees over the bar
20 Front Squats
10 Burpees over the bar
10 Jerks
10 Burpees over the bar
RX=50/35kg
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Power Snatch Metcon: 10-8-6-4-2 of: Dual DB Step-overs (#22.5/15x2) Burpees to target Handstand Push-up
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: For TIme: 100 Double unders 50 V-ups 30 Push-ups 20 KB Swing (#32/24) 5 Ring Muscle ups 20 KB Swing (#32/24) 30 Push-ups 50 V-ups 100 Double unders
CrossFit W.O.D: Strength: Pendlay Row 5-5-4-4-3 Metcon: E4MOM For 20min: 200m Run 15 Box Jump overs 10 Front Squat (#60/40) CrossFit Strength: Part A: Push Press 4-4-3-3-2-2 Part B: 4 super set: 8 Dual DB arnould press + 20m Dual DB/KB Overhead Walk Metcon: 3 Rounds For
CrossFit W.O.D: Strength: Back rack Lunges 8-8-8-6-6 (total rep no each) Metcon: 2 Rounds: 9min AMRAP of: 250/200m Row // 15/12 Cal Bike 20m Handstand Walk 10 Toes-to-bar -1min rest-