CrossFit W.O.D
Strength:
Weighted Pull Ups
8-6-6-4-4
Metcon:
20:00 Min EMOM (For Max Reps):
1.) Air Squats
2.) Abmat Sit-Ups
3.) Russian KB Swings #32/24kg
4.)Cals Bike
CrossFit Strength
"The CrossFit Total"
Part A:
Events 3:
1 Rep Max Back Squat
Part B:
Events 4:
1 Rep Max Shoulder Press
Part C:
05:00 Min AMRAP:
1-2-3...
Strict Pull Ups
V-Ups
CrossFit W.O.D Strength: Back Rack Reverse Lunges 12-10-10-8-8 (Total) Metcon: For Time: 800m Run 10 Plate GTOH #20/15kg 10 Plate Bearhug lunges 400m Run 20 Plate GTOH #20/15kg 20 Plate Bearhug lunges 200m Run 30 Plate GTOH #20/15kg 30 Plate Bearhug lunges
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Snatch Balance 1 Tempo Overhead Squat @53X1 Metcon: For Time: 21-15-9 Hang Power Snatch #43/30kg Lateral Burpees Over The Bar CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50% Part 2: Hang Snatch Pull
CrossFit W.O.D Strength: Strict Press 5x5 *Build Up For Load Metcon: 20:00 Min AMRAP: 400m Run 30 V-Ups 20 KB Swings #24/16kg 10 HSPU CrossFit Endurance E05:00MOMx7 Rounds: 10 Alt. 1DB Devil's Press #1x17.5/12kg 15 Push Ups 20 Air Squats 25
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlifts 00:20 Sec Box L-Sit Hold Metcon: 5 R.F.T: 32 Double Unders 8 Deadlifts #100/70kg 4 Bar Muscle Ups CrossFit Strength Part A: Front Squats 5-5-3-3-3 Part B: E03:00MOMx4 Sets: 10-12 Elevated Feet