CrossFit WOD:
Strength:
12min build load for the complex:
Strict Press + Push-Press (1+3)
Metcon:
7 Rounds for time:
9 DB Burpees (#22.5/15,x2)
6 DB Front Rack Lunges
3 Bar Muscle-ups
CrossFit W.O.D: Strength: Split Jerk 4-4-3-3-2-2 Metcon: For Time: 500/400m Row // 26/18cal Bike 6 Rounds for time: 15 KB Sumo Deadlift High-pull (#24/16x1) 8/8 KB Hang Snatch (#24/16x1) 500/400m Row // 26/18cal Bike CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 Part B:
CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows
CrossFit W.O.D: Strength: 5 Super sets: 8/8 Dual KB Gorilla row + 20-30 Sec L-sit Metcon: 11min AMRAP of: 1 Legless rope climb 10 Dual DB Step-up (#22.5/15x2) 20 Jumping Lunges CrossFit Strerngth: Part A: Push Press 5-5-5-3-3-3 Part B: 3-4 Super set: 3-5 Weighted pull-up
CrossFit W.O.D: Strength: Every 2.5min For 15min build heavy complex of: 3 Hang Power clean 2 Front squat 1 Push Jerk Metcon: 8min AMRAP of: 20 KB Russian Swing (#32/24) 12 KB Goblet Squat (#32/24) -1min Rest- 8min AMRAP of: 50 Double unders 5-10-15-20… Deadlift