Strength:
BTN Reversed Lunges
10-10-10
Metcon:
"300"
For time:
25 Pullups
50 Deadlifts (#60/40)
50 Pushups
50 Box Jumps
50 Floor Wipers (#60/40)
50 KB Clean and Press (#16/12, alternating)
25 Pullups
Mobility:
Lower Body
Weightlifting:
-Split jerk
Jerk Warm up exercises + drills, moving into full split jerk , up to 100%
-Hang power clean
(60%) 4×8
-Front squat
(90%) 2×2
(100%) 1×3
(90%) 2×2
CrossFit W.O.D: Strength: Back squat 5-5-4-4-3-3 Metcon: EMOM 15min for max rep: 1)Handstand Walk 2)Pull Ups 3)Burpee Broad Jump 4)KB Sumo Deadlift High pull (#24/16) 5)cal Bike
CrossFit W.O.D: Skill: 18 Min work to Handstand walk/free Metcon: 12 Min AMRAP of: 4-8-12-16-20…. Wallballs (#10/6) DBs Step up over (#22.5/15x2) Weightlifting: Part 1: 6 sets: 3 Snatch Deadlift (Tempo) 1 High Hang snatch 45-60% Part 2: Snatch 4 x 3 60-70% 5
CrossFit W.O.D: Strength: 12 min build heavy 2 rep Squat Clean Metcon: 4 Rounds For time: 500/400 m Row // 26/20 Cal Bike 8 Hang Power cleans (#60/40) 15 Box Jumps 8 Front squats (#60/40) Endurance: 40 min AMRAP: 400 m Run 25 Wallballs (#10/
CrossFit W.O.D: Strength: 18 min Find RM2 Push Jerk Metcon: 4 Rounds: 2 Min AMRAP-1 Min Rest 8 ALT. DB snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) *Evrey Round add 2 rep DB snatch