Strength:
15min build load for the complex:
Power Clean + Hang Squat Clean + Front Squat (1+1+1)
Metcon:
AMRAP in 15min of the ladder:
3-6-9-12... etc +3
Thrusters (#43/30)
Burpees over the bar
Ring Dips
CrossFit W.O.D: Strength: Push-press 5-5-4-4 Metcon: 9min AMRAP of: 20/16 Cal Row // 15/12 Cal Bike 10 Deadlift (#120/90) -1min Rest- 9Min AMRAP of: 10-20-30-40… KB Swing (#24/16) KB Goblet Lunges (#24/16) Endurance: 3 Rounds: 6min AMRAP of: 40 Double unders 10 Dual DB
CrossFit W.O.D: Strength: Weighted Pull-up 4-4-3-3-2-2 Metcon: For Time: 100 Double unders 80 Dual DB Front rack Squat (#22.5/15x2) 60 Dual DB Step-overs (#22.5/15x2) 40 Ring Dip 20 Dual DB Hang Clean & Jerk (#22.5/15x2) 100 Double unders CrossFit Strength: Part A:
CrossFit W.O.D: Strength: Every 2min For 16min build heavy complex of: 1 Power Clean 1 Hang Squat Clean Metcon: 10-8-6-4-2 of: Shoulder to overhead (#70/50) Burpees over bar Chest-to-bar ==Endurance:= 40min AMRAP of: 30/24 Cal Row // 26/20 Cal Bike 20 Box Jumps 20 Tuck-ups 20
CrossFit W.O.D: Strength: Romanian Deadlift 6-6-5-5-4 Metcon: 14min AMRAP of: 15 Box Jumps 10 Thruster (#43/30) 15 Push-ups 10 Toes-to-bar Endurance: E4MOM For 40min: 15 Wall Ball (#10/6) 20 KB Swing (#16/12) 15 KB Sumo Deadlift high pull (#16/12) 50 Mountain climber Gymnastics: Skill: