Skill:
Pistol Squat
Metcon:
AMRAP in 14min:
4 Power Snatches (#60/40)
8 Pistols
12 Situps
Endurance:
In teams of 2:
100 Burpees
200 Air-Squats
300 Situps
400 Double Unders
*One partner works while the other runs 400m
CrossFit W.O.D: Strength: Tempo Back Squat (@33x2) 4-4-4-3-3 Metcon: 4 Rounds For time: 500/400m Row // 26/18 Cal Bike 20 KB Sumo deadlift High Pull (#24/16) 20 KB Overhead Lunges (#24/16) 20 Sit-ups Endurance: E6mom For 36min: 400m Run 20 Wall-ball (#10/6) 15 Box
CrossFit W.O.D: Strength: Push Jerk 4-4-4-3-3-3 Metcon: 14min AMRAP of: 15 Dual DB Thruster (#22.5/15x2) 15 Toes-to-bar 40 Mountain Climber CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4 Sets: 6-8 1.½ B. squat with 60% from last set (in front squat) + 20-30 Sec arch
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Power Snatch Metcon: 10-8-6-4-2 of: Dual DB Step-overs (#22.5/15x2) Burpees to target Handstand Push-up
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: For TIme: 100 Double unders 50 V-ups 30 Push-ups 20 KB Swing (#32/24) 5 Ring Muscle ups 20 KB Swing (#32/24) 30 Push-ups 50 V-ups 100 Double unders