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: Front Rack Lunge 6-6-4-4-2 Metcon: For Time: 100 Air Squat 70 Dual DB Power Clean (#22.5/15,x2) 40 handstand Push-ups CrossFit Strength: Part A: Push press 4-4-4-3-3-3 Part B: 3 Sets: 20M Dual KB overhead walk + 40m Dual KB Front rack walk Metcon:
CrossFit W.O.D: Strength: 4 Super Sets: 5 Weighted Dip (bar) + 45-60 Sec Heavy Dual KB/DB farmer hold Metcon: Every 2min For 18min: 9 Burpees 12 Kb Swing (#32/24) 15 Wallball (#10/6) Endurance: 38min AMRAP of: 26/20 Cal Bike 20 DBs Thruster (#15/10,x2)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-2 Metcon: E5MOM For 20min: 200m Run 30 Squat jumps 15 KB Swing (#32/24) *Max Handstand push-ups till 4:15 Weightlifting: Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -