Strength:
Weighted Chest-to-bar Pullups
3-3-3-3-3
*rest 2:00
Metcon:
AMRAP in 15min of:
4 Hang Squat Cleans (#70/45)
8 Toes-to-bar
4 Hang Power Cleans (#70/45)
8 Pushups
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: 5 Rounds For time: 400m Run 20 Wallball (#10/6) 5 Hang Power Clean (#80/50) CrossFit Strength: Part A: Bench Press 18min Build up to RM3 Part B: 4 super set: 3-5 Handstand push-up-cest to wall + 30m Heavy Dual DB
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 5 Rounds For Time: 10x10m Shuttle run 10 Burpees to-target 10 Alt. Devil Press (#22.5/15x1) 5 Sandbag Clean (#75/45)
CrossFit W.O.D: Strength: Pendlay Row 8-8-5-5-3-3 Metcon: For Time: 25 Tuck-ups 120 Air Squat 25 Tuck-ups 80 DB Snatch 25 Tuck-ups 40 Pull-ups Weightlifting: Part A: BTN Push Press+Snatch Balance+OH squats 3x(3+2+2)@40-50% 3x(2+2+1) @50-60% Part B: 3 Pauses Squat
CrossFit W.O.D: Strength: Every 2min for 16min: 1 Clean&Jerk (any style) Metcon: 12min EMOM of: 1min- Cal Row/Bike 2min- Thruster (#43/30) 3min- Wall walks Endurance: 36min AMRAP of: 15 Box Jumps over 20 KB Swing (#16/12) 15 Goblet Squat (#16/12) 3 Wall