CrossFit W.O.D
Stength:
E02:00x7 Sets, Build Up To A Heavy Complex of:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
Metcon:
10 Rounds For Time:
1 WallWalk
3 Power Cleans #70/50kg
6 HSPU
9 Alt. Lunges
CrossFit Strength
Part A:
Back Rack Lunges
8-8-6-6-4-4 (Total)
Part B:
5 Heavy Sandbag Cleans
+
30 Sec weighted Wall Sits
Part C:
For Time:
2-4-6-8-10
Strict Pull Ups
Deadlifts #100/70
CrossFit W.O.D Strength: 4-5 SuperSets: 5 Weighted Push Ups (Build Up to a Heavy 5) *6-8 Pistols \ Per Leg After Each Set. Metcon: 25:00 Min AMRAP, In pairs- 60 Cals Row 60 WallBall Shots #10/6kg 60 Box Jump Overs #60/50cm *While Partner A Works, Partner
CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2-2 Metcon: 10:00 Min AMRAP: 5 HSPU 10 2DB Box Step overs #2x22.5\15 15 2DB STOH #2x22.5\15 Weightlifting Part 1- Muscle Snatch High Hang snatch 8 x 1+1 60-75% Part 2- From Blocks (knee level) Snatch Pull
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up for a Heavy Complex: 1 Snatch Pull 2 Hang Squat Snatch Metcon: E03:00MOMx6 Rounds: 5 Wall Walks 20 1DB Over Head Lunges #1x22.5/15 Into Max Air Squats CrossFit Endurance E06:00MOM X 6
CrossFit W.O.D Strength: Bent Over Rows 10-10-8-8-8 *10 2DB Z-Press After Every Set. Metcon: 15:00 Min AMRAP: 12\9 Cals Bike | 15\12 Cals Row 15 Pull Ups 18 V-Ups CrossFit Strength Part A: Front Rack Lunges 8-8-8-6-6-6 (Total) Part B: 3-4 SuperSets: 10 2DB Bench Press