CrossFit WOD:
Skill:
Rope Climb - 12min practice technique
Advanced - E2MOM: 2-3 Legless Rope Climbs
Metcon:
AMRAP in 6min of:
40 Double Unders
16 DB Hang Clean and Jerks (#22.5/15,x1)
Into:
AMRAP in 6min of:
200/150m Row
16 Goblet Squats
Into:
AMRAP in 6min of:
12/9 Cal Bike
16 DB Snatch
CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks
CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at
CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)
CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs