CrossFit W.O.D
Strength:
Bent-Over Rows
5x6
30 Sec Weighted Hollow Hold B\W Sets.
Metcon:
20:00 Min AMRAP:
20 RKBS #32/24kg
30 Double Unders
40 Air Squats
50 Double Unders
CrossFit Strength:
Part A:
Push Press
5-5-5-3-3-3
Part B:
E04:00MOMx3 Supersets:
10\10 KB Goblet Lunges
10\10 1KB Side Crunches
15-20 Sec Hanging L-Sit
Part C:
08:00 Min AMRAP:
8 Strict Pull Ups
5 Sandbag Cleans #75/45kg
CrossFit W.O.D Strength: E02:30MOMx6 Rounds, Build Up for Load For the Following Complex: Snatch High Pull Hang Power Snatch Over Head Squat Snatch Balance (1+1+1+1) Metcon: 15:00 Min AMRAP: 15/12 Cals Row 12M 1DB OverHead Walking Lunges #1x22.5/15kg 3 Bar
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: For Time: 800M Run 4 Man Makers #2x22.5/15kg 15 V-Ups 400M Run 6 Man Makers 20 V-Ups 200M Run 8 Man Makers 25 V-Ups CrossFit Weightlifitng Part 1: 5-6 sets: BTN Push Press Over Head Squat (2+1)
CrossFit W.O.D Strength: GoodMornings 8-7-7-6-6 40 Sec Weighted Plank In B\W Sets. Metcon: 04:00 Min On\02:00 Min Offx3 Rounds, AMRAP: 12 DB Snatch #1x22.5/15kg 12 Box Jump Overs #60/50CM CrossFit Endurance 32:00 Min AMRAP: 2 WallWalk 6 Toes To Bars
CrossFit W.O.D Strength: E02:30MOMx6 Sets: Clean Hang Clean Below Knee Hang Clean Above Knee (1+1+1) Metcon: 5 Rounds For Time: 200m Run 15 WallBall Shots #10/6KG 10 Toes To Bars