CrossFit W.O.D
Strength:
Back Squats
3-3-3-2-2-2
Metcon:
16:00 Min EMOM:
1.)Cals Row\Bike
2.)V-Ups
3.)HSPU
4.) Double Unders
CrossFit Strength
Part A:
Front Squats
15:00 Min Build Up to a Heavy 2 Reps
Part B:
E04:00MOMx3 Rounds:
8\8 Half Kneeling KB Press
15-20 Sec Hanging L-Sit Hold
15-20 Sec Ring Support
Part C:
09:00 Min EMOM, For Max reps:
1.) BearHug Sandbag Squats #75/50kg
2.) Double Unders
3.) Rest
CrossFit W.O.D Strength: Hang Power Cleans 6X3 Metcon: RFA 2026 Qualifiers Workout 2: For Time: 00:00-09:00 80 Wallball Shots #10/6kg 80/64 Cals Row 09:00-15:00 Build Up for a heavy 2 Front Squats From Floor
CrossFit W.O.D Strength: 5 Supersets: 5 Weighted Ring Dips 5\5 Weighted Box Step Downs @5111 Metcon: 18:00 Min AMRAP: 400m Run 20 KB SDHP #1x32/24kg 10 Burpee Box Jumps #60/50cm
CrossFit W.O.D Strength: Romanian Deadlifts 4x6 5\5 KB 1ARM 1 legged around The World after each set Metcon: 08:00 Min AMRAP: 12/9 Cals Bike 10 Push Ups 15 Alt.DB Snatches #22.5/15kg Rest 02:00 Min 08:00 Min AMRAP: 15/12 Cals
CrossFit W.O.D Strength: Tempo OverHead Squats 5x3 @32X1 Metcon: For Time: 30 Hang Power Snatch #43/30kg 800m Run 30 OverHead Squats CrossFit Strength Part 1: Tempo Strict Press 5x4 @1141 Part 2: E03:00MOMx4 Rounds: 8\8 1KB Single legged Romanian Deadlifts Into Max Reps Elevated Feet