CrossFit W.O.D:
Strength:
E2MOM for 14 min:
2 Power Clean
1 Front Squat
1 Hang Squat Clean
Metcon:
4 Round for time:
3 Rope Climb
10 Shoulder To Overhead (#50/35)
20 Wallballs (#10/6)
CrossFit W.O.D: Strength: Push Press 3-3-3-3-3 Metcon: 4 Rounds For Time: 70 Double unders 25 KB Russian swing (#32/24,x1) 12 Dual DB Snatch (#22.5/15,x2) Weightlifting: Part 1; 5-6 sets: 3 pos. Deadlift 1 High hang Snatch 50-60% Part 2: From blocks: Snatch Pull
CrossFir W.O.D: Strength: Evrey 1.5min for 12min: 1 Power Snatch 1 Hang Squat Snatch Metcon: 400m run 75 Wallballs (#10/6) 50 Medball Sit-up (#10/6) 75 Medball overhead Lunges (#10/6) 400m run Endurance: For time: 1500/1200m Row 150 Mountain climber 120 Plate overhead Lunges
CrossFit W.O.D: Strength: Strength: 16min Find RM1 Cluster Metcon: 10min AMRAP of: 5-10-15-20… Box Jumps Overhead Squat (#43/30) CrossFit Strength: Part A: Deficit Deadlift 5-5-5-3-3-3 Part B: 3 super set 20m Reverse Sled Drag + 30 Sec Arch hold Metcon: For Time: 15 Front Squat (#80/55) 60
CrossFit W.O.D: Strength: Weighted Pull-ups 3-2-2-1-1 + 30-40 sec Plate Pinch grip (dual plate) Metcon: EMOM for 20min for max rep: 1)Dual DB Deadlift (#22.5/15,x2) 2)Cal Bike 3)Dual DB Step-up over (#22.5/15,x2) 4)Hang Squat clean (#50/35) 5)rest