Strength:
15 min to build a heavy 2-rep Overhead Squat
Metcon:
For time:
100 Double Unders
3 Rounds of cindy
50 Plate G2OH (#20/15)
2 Rounds of cindy
25/25 DB Snatches (#25/15)
1 Round of cindy
CrossFit W.O.D: Strength: 4 Super sets: 8/8 KB Row (on box/bench) + 5-8 Strict deficit/regular hand stand push up or pike push ups Metcon: 14min AMRAP of: 10-12-14-16… Box jumps over Hang Power Clean (#50/35) KB Swing (#32/24) CrossFit Strength: Part A: Back rack
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Snatch Pull 1 Power Snatch 1 Overhead Squat Metcon: E5MOM For 20min: 400m Run 30 Sit-Ups 15 Wallballs (#10/6) Endurance: 40min EMOM of: min1- 12-15 Wallballs (#10/6) min2- 15-20 KB Swing (#16/12) min3- 14/10 Cal row min4-
CrossFit W.O.D: Strength: Good Morning 8-8-5-5-5 Metcon: “AMANDA”- For time: 9-7-5 Muscle ups Squat Snatch (#60/43) Endurance: 4 Rounds For time: 800m Run 20 Squat Jumps 10 devil press (#15/10x2)
CrossFit W.O.D: Strength: Push-press 4-4-3-3-2-2 Metcon: 5 Rounds for time: 20 DB Snatch (#22.5/15x1) 15 Thruster (#43/30) 2 Rope climb CrossFit Strength: Part A: 20min Build RM2 For Bench Press Part B: 3 Sets of: 8/8 DB Upright Row + 30 Sec Dual Plate Punch