CrossFit W.O.D
Strength:
Back Squats
E02:30MOMx5 Sets:
5 Back Squats
Metcon:
18:00 Min AMRAP:
21\18 Cals Row \ 15\12 Cals Bike
15 Toes To Bars
20 Alt DB Snatch #1x15/22.5kg
CrossFit Strength:
Part A:
Tempo Front Squats @41x1
4-4-4-3-3
Part B:
On a 12:00 Min Running Clock For Quality:
6 Bent-over Rows @7.5-8RPE ACROSS
5\5 Pistols\Weighted\Box Pistols
Part C:
3 R.F.T-
15 Back Squats 50%@ 1RM
5 Wallwalks
CrossFit W.O.D: Strength: Bench Press 5-5-3-3-2-2 Metcon: 10 Rounds For time: 10 Dual DBs Step-overs (#22.5/15x2) 5 Devill press (#22.5/15x2)
CrossFit W.O.D: Strength: Thruster 3-3-3-2-2-2 Metcon: 4 Rounds for time: 200m Run 10 Deadlift (#100/70) 6 Burpees over bar Weightlifting Part 1- 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2- High Hang Squat Snatch Hang Squat Snatch 7 x 1+1 55-75% 5 x
CrossFit W.O.D: Strength: E2MOM for 14min: 2 Squat clean 1 Jerk Metcon: E3MOM For 15min of: 20 Wallball (#10/6) 20 KB Swing (#24/16) 10 Handstand push-up Endurance: 5 Rounds For time: 1000/800m Row 20 Push-ups 20/14 Cal Bike 20 Jumps squat 30 Tuck-ups
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6 Metcon: 5 Rounds For time: 20 Jumps squat 10 Chest-to-bar 60 double unders 10 Power Snatch (#43/30) CrossFit Strength: Part A: Strict Press 5-5-3-3-2-2-2 Part B: 3-4 sets of: 3-5 Weighted Pull-ups + 8-12 Dual DB Z-press Metcon: 7min AMRAP of: