CrossFit W.O.D
Strength:
E04:00MOMx4 Sets:
6\6 Weighted Box Step Ups @1131
00:30 Sec Side Plank\Side
Metcon:
15:00 Min AMRAP:
8 2DB Box Step Overs #2x22.5/15kg
12 2DB Hang Power Cleans
16 Burpees To Target
CrossFit Strength
Part A:
Paused Deadlift
5x3
*1 Sec Pause At Mid-Shin
Part B:
3 SuperSets:
8 Barbell Z-Press
10 Barbell Hip Thrusts
Part C:
3 R.F.T:
3 Strict Ring Muscle Ups
10 KB Swings #32/24kg
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 12 Alt. 2DB Renegade Rows 20 Alt. Russian Twists Metcon: For Time: 25 Double Unders 60 V-Ups 50 Double Unders 30 K2E 75 Double Unders 15m HS Walk 100 Double Unders
CrossFit W.O.D Strength: Strict Press 5x5 Metcon: E02:30MOMx5 Rounds: 15/12 Cals Row 10 KB Swings #24/16kg 15 Goblet Squat CrossFit Weightlifting Part 1: Snatch Pull High Hang pull Hang Snatch 7 x 1+1+0 60-75% 9 x 1+0+1 80-95% Part 2: Power
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up For The Following Complex: 1 Snatch Pull 1 Squat Snatch 1 OverHead Squat Metcon: For Time: Cash In: 1,600m Run Into: 100 Back Extensions 100 Sit-Ups Split However CrossFit Endurance E04:00MOMx9 Alternating Rounds: 1.
CrossFit W.O.D Strength: Weighted Push Ups 5-5-3-3-3 00:30 Sec Farmer's Wall-Sit In Between Sets Metcon: 18:00 Min AMRAP: 15 WallBall Shots #10/6kg 12 Box Jump Overs #60/50cm 9 Hand Release Push Ups CrossFit Strength Part A: Front Rack Reverse Lunges 8-6-6-4-4 (Total)