CrossFit WOD:
Strength:
E3MOM for 15min:
Clean Pull + Hang Squat Clean + Front Squat (1+1+3)
Metcon:
7 Rounds for time:
3 Hang Power Cleans (#70/45)
6 HSPU
9 Box Jumps
Run 200m
CrossFit WOD: Strength: E2MOM for 14min: High Hang Squat Clean 2-2-2-1-1-1-1 Metcon: For time: 3 Rope Climbs 75 Jump Squats 3 Rope Climbs 50 Pushups 3 Rope Climbs 25 Toes-to-bar 3 Rope Climbs Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: From Blocks: Snatch Pull Snatch OH
CrossFit WOD: Strength: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders
CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 3-6-9-12… +3 Russian KB Swings (#32/24) Pullups Box Jumps Endurance: AMRAP in 35min of: 30/24 Cal Bike 30 Wallballs (#10/6) 30 Pushups 30 Medball Overhead Situps (#10/6) 30 DB Deadlifts (#15/10,x2)