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: Bench Press 5-5-3-3-2-2 Metcon: 10 Rounds For time: 10 Dual DBs Step-overs (#22.5/15x2) 5 Devill press (#22.5/15x2)
CrossFit W.O.D: Strength: Thruster 3-3-3-2-2-2 Metcon: 4 Rounds for time: 200m Run 10 Deadlift (#100/70) 6 Burpees over bar Weightlifting Part 1- 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2- High Hang Squat Snatch Hang Squat Snatch 7 x 1+1 55-75% 5 x
CrossFit W.O.D: Strength: E2MOM for 14min: 2 Squat clean 1 Jerk Metcon: E3MOM For 15min of: 20 Wallball (#10/6) 20 KB Swing (#24/16) 10 Handstand push-up Endurance: 5 Rounds For time: 1000/800m Row 20 Push-ups 20/14 Cal Bike 20 Jumps squat 30 Tuck-ups
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6 Metcon: 5 Rounds For time: 20 Jumps squat 10 Chest-to-bar 60 double unders 10 Power Snatch (#43/30) CrossFit Strength: Part A: Strict Press 5-5-3-3-2-2-2 Part B: 3-4 sets of: 3-5 Weighted Pull-ups + 8-12 Dual DB Z-press Metcon: 7min AMRAP of: