CrossFit W.O.D:
Strength:
Push-press
4-4-3-3-2-2
Metcon:
5 Rounds for time:
20 DB Snatch (#22.5/15x1)
15 Thruster (#43/30)
2 Rope climb
CrossFit Strength:
Part A:
20min Build RM2 For Bench Press
Part B:
3 Sets of:
8/8 DB Upright Row
+
30 Sec Dual Plate Punch hold
Metcon:
6min AMRAP of:
1-2-3-4-5…
Power Clean (#80/50)
20 Double unders
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-4-4-4 Metcon: 20min EMOM of max rep: min1- Max Row/Bike min2- Max DBs Shoulder to overhead (#22.5/15x2) min3- Max Double unders min4- Max Toes-to-bar
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3-3 Metcon: 11min AMRAP of: 5-10-15-20-25… Sandbag Squat (#75/45) ALT. DB Hang Clean&Jerk (#22.5/15x1) Weightlifting: Part 1- 6 sets: 2 Tall Snatch 40-50% Part 2- From blocks Snatch Deadlift+Pull Snatch 6 x 1+1 65-75% 8 x
CrossFit W.O.D: Skill: 15min Practice handstand (walk/free) Metcon: For Time: 80 Tuck-ups 60 Jump squat 40 Hang Power Snatch (#43/30) 20 Handstand push-ups Endurance: E5mom For 40min: 60 Double unders 10 Devil Press (#22.5/15x2) 15 DB Step-overs (#22.5/15x2) 20 KB Sumo deadlift
CrossFit W.O.D: Strength: 12min Build heavy set: 2 Power Clean- Touch & go Metcon: 5 Rounds For time: 15 Dual DB Hang Squat Clean (#22.5/15x2) 10 Dual DB Step-overs (#22.5/15x2) 15 Burpees CrossFit Strength: Part A: Pendlay Row 4-4-3-3-2-2 Part B: 3-4 Sets of: