CrossFit W.O.D
Strength:
5 Supersets:
5 Bent-Over Rows
00:20 Sec Side Plank\Side
Metcon:
15:00 Min EMOM (For Max Reps):
1.)Cals Row
2.) Alt. 2DB Front Rack Lunges #2x22.5/15kg
3.) V-Ups
CrossFit Strength
Part A:
Weighted Pull Ups
5x5
Part B:
3 SuperSets:
5\5 Weighted Lateral Box Step Downs
5\5 1KB WindMills
Part C:
05:00 Min AMRAP:
5 STOH #60/43kg
5 Lateral Burpees Over The Bar
CrossFit W.O.D Strength: 4 Supersets of : 10 Bulgarian Split Squats (Total) 10\10 1KB Side Crunches Metcon: 5 R.F.T: 200m Run 8 Overhead Squats #50/35kg
CrossFit W.O.D Strength: 15:00 Min Build Up For A 2RM Thruster (From Floor). Metcon: In Teams Of 2, For Time: 100 Cals Row 60 Cals Bike When Partner A Works, Partner B Performs An AMRAP Of: 15 Air Squas 10 Hand Release Push Ups CrossFit Weightlifting Part
CrossFit W.O.D Strength: Weighted Chin Ups 5x3 Metcon: 02:00 Min On\01:00 Min Off x 4 Rounds: 12 Pull Ups 8 Deadlifts #100/70kg Into AMRAP: Cals Bike CrossFit Endurance 40:00 Min EMOM: 1.) Alt. Lunges 2.) Plate GTOH #15/10kg 3.) Ring Rows 4.
CrossFit W.O.D Strength: 4 SuperSets: 8 Front Rack Reverse Lunges (Total) 00:30 Sec 2 Plates Pinch Hold Metcon: 18:00 Min AMRAP: 400m Run 15 2DB Box Step Overs #2x22.5/15kg 9 2DB Hang Power Cleans CrossFit Strength Part A: Push Press 5x5 Part B: 3