CrossFit W.O.D:
Strength:
Tempo Front Squat (@32x3)
4-4-4-3-3-3
Metcon:
For time:
30 Air Squat
20 Hang Power Snatch (#43/30)
5 Ring Muscle-ups
20 Hang Power Snatch (#43/30)
30 Air Squat
Endurance:
38min AMRAP of:
15 Burpees box jump overs
20 Wallball (#10/6)
25 Medball Sit ups (#10/6)
30 Medball bearhug Lunges
CrossFir W.O.D: Strength: Every 1.5min For 12 min build heavy rep of Truster (from the rig) Metcon: 4 Rounds for time: 30/24 Cal Row // 24/18 Cal Bike 12 Dual DB Deadlift (#22.5/15x2) 10m Handstand walk
CrossFit W.O.D: Strength: 4-5 Sets: Weighted Push-ups 5-5-4-4-3 + 12/12 KB Side band crunch Metcon: 4 Rounds For time: 15 KB Swing (#24/16) 20 KB Goblet Lunges (#24/16) 15 V-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3-2-2 *3 sec pause at the bottom Metcon: Every 3min for 15min: 6 Hang Squat Clean (#60/40) 9 Burpee Pull-ups 12 Toes-to-bar Endurance: 3 Rounds of: 6min AMRAP of: 15 Box Jumps 10 Alt. Devil Press (#15/10x1) -1min Rest- 6min
CrossFit W.O.D: Strength: Bent Over Row 5-5-4-4-3 Metcon: 4 Rounds For Time: 400m Run 16 DB Snatch (#22.5/15x1) 15/12 Cal Row // 12/9 Cal Bike 3 Wall Walk CrossFit Strength: Part A: Bench Press 18min Build RM3 for the bench press Part B: 3-4 sets