CrossFit W.O.D:
Strength:
Front Rack Lunges
8-8-6-6-4-4-4
Metcon:
For Time
3-6-9-12 of:
Overhead Squat (#60/40)
Burpees Pull-ups
CrossFit Strength:
Part A:
Back squat
20min find RM3
Part B:
3 Super set
10-15 Heel elevated Goblet Squat
+
40-60 Sec Heavy Sandbag/Dual KB Hold
*1-2 min rest between set
Part C:
EMOM For 6min:
1- Max Sandbag Cleans (#75/45)
2- Max Deadlift (#120/85)
CrossFit W.O.D: Strength: Every 2min for 14 min: Push Jerk 4-4-3-3-2-2-2 Metcon: 8 Rounds for time: 18 DB Snatch (#22.5/15x1) 15 Box Jump Overs 12 DB Goblet Lunges (#22.5/15x1) CrossFit Endurance: 8 Round for time: 30 Plate sit-ups (#15/10) 20 plate Overhead Lunges
CrossFit W.O.D: Strength: Strict Press 3-3-3-2-2-1-1 Metcon: 18 Min AMRAP of: 30 Medball Cleans (#10/6) 30m Walking Lunges 20 DBs Push Press (#22.5/15x2)
CrossFit W.O.D: Strength: Box Squat 5-5-3-3-3 Metcon: 5 Round for time: 20 KB Swing (#32/24) 20/15 cal Row // 15/12 cal Bike 15 Ring Dips 200m Run Weightlifting: Part 1: 8 sets: 2 Snatch Balance 50-75% Part 2: Hang Snatch Pull Below the knee Snatch 7
CrossFit W.O.D: Strength: 15 min find RM1 for the Power Snatch Metcon: For time: 15-12-9-6-3 rep of: Front Squat (#70/45) Box Jump overs Endurance: 2000/1500m Row // 120/90 cal Bike 100 Wallballs (#10/6) 50 Burpees 100 Box Jump overs