CrossFit WOD:
Strength:
Every 2:30 for 15min:
Push-Jerk
5-4-3-3-4-5
Metcon:
5 Rounds for max reps:
3min work, 1min rest:
15/12 Cal Bike
8 Pull-ups
4 Hang Power Cleans (#60/40)
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/
CrossFit W.O.D: Strength: Every 2 min for 10 Min: 1 Snatch Balance + 2 Overhead Squat Metcon: 18 min AMRAP of: 25 overhead squat (#43/30) 25 wall ball (#10/6) 25 burpees 25 ring dip 25 box jump
CrossFit W.O.D: Strength: Strict Press 5-5-3-3-2-2 + 30 Sec Side Plank (every set other side) Metcon: 15 Min AMRAP of: 60 Double under 20 DBs Deadlift (#22.5/15x2) 15 Push ups 10 DBs Push Press(#22.5/15x2) Endurance: Every 7 min x 6 sets: 500/400 m