CrossFit WOD:
Strength:
Hang Squat Clean
2-2-2-1-1-1
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Dual DB Front Squats (#22.5/15,x2)
*30 Double Unders after each round
CrossFit W.O.D: Strength: Strict Press 4-4-4-3-3 Metcon: For Time: 1200m Run 100 Sit-ups 75 Push-ups 50 Strict Pull-ups Endurance: 37min AMRAP of: 20 Burpees to target 20 KB Swing (#16/12) 80 Double unders 20 KB Goblet Squat -1min Rest after each round-
CrossFit W.O.D: Strength: 13min Build up to Heavy set of: 1 Squat Snatch 1 Hang Squat Snatch Metcon: 20min AMRAP of: 60 Double unders 20 Wallball (#10/6) 15 KB Swing (#32/24) *Every 3 min include 00:00- 5 Burpees Endurance: E4mom For 40min: 200m Run 15
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6-6 Metcon: Metcon: 10-9-8-7…1 Shoulder to overhead (#70/45) Toes-to-bar CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3-4 Sets of: 20-30 Sec Pull-up hold (chin over bar) + 8-12 Dual DB Prone row Metcon: 7min AMRAP of: 3 Deadlift (#120/
CrossFit W.O.D: Skill: 15min Practice work to Rope climb ADV.- every 1.5min 1-2 Legless rope clime or find RM1 Weighted legless rope climb Metcon: For time: 400m Farmer carry (#24/16x2) 20 Hang KB Snatch Right (#24/16x1) 50 Tuck-ups 20 Hang KB Snatch Left(#24/