Strength:
4 Sets:
Max Unbroken Strict Dips (bars/boxes, non-weighted)
20 Hollow Rocks
*Rest 2:00
Metcon:
For time:
10-20-30-40-50
DB Hang Clean and Jerks (#22.5/15,x1)
15 Burpee Box Jump Overs
CrossFit W.O.D Strength: Tempo OverHead Squats 5x3 @32X1 Metcon: For Time: 30 Hang Power Snatch #43/30kg 800m Run 30 OverHead Squats CrossFit Strength Part 1: Tempo Strict Press 5x4 @1141 Part 2: E03:00MOMx4 Rounds: 8\8 1KB Single legged Romanian Deadlifts Into Max Reps Elevated Feet
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: 24:00 Min AMRAP: 48 Double Unders 24 KB Swings #24/16kg 12 Pull Ups CrossFit Endurance 40:00 Min AMRAP: 60 Double Unders 30 Sit Ups 20 Push Ups 10 Pull Ups Every 04:00 Min, Including 00:00:
CrossFit W.O.D Strength: 5 Supersets: 6\6 Bulgarian Split Squats 20-30 Sec Hanging L-Sit Hold Metcon: 5 R.F.T: 10 Box Jumps #60/50cm 15 2KB Front Rack Reverse Lunges #2x16/24kg 20 Sit-Ups CrossFit Endurance E04:00MOM, AMRAP x 6 Total Rounds, Alternating: 1.)12 2DB
CrossFit W.O.D Strength: Push Jerk 8x2 Metcon: E03:30MOMx4 Rounds: 6 STOH #60/43kg 9 Lateral Burpees Over The Bar 12\9 Cals Bike CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 Supersets: 5 Deficit Push Ups 5\5 Box Pistols Part C: 06:00 Min