CrossFit W.O.D
Strength:
Back Rack Reverse Lunges
8-8-6-6-4-4
Metcon:
09:00 Min AMRAP:
6 Deadlifts #100/70kg
8 Box Jump Overs #60/50cm
10 Toes to Bars
CrossFit Strength
Part A:
Deadlift
5x5
Part B:
On A 15:00 Min Running Clock:
15m Plate Push #20/15kg
10 Alt. Goblet Cossack Squats
10 Strict Toes To Bars
Part C:
For Time:
9-7-5-3 Ring Dips
*15m 1KB OverHead 1KB Farmer's Carry #24/16kg
After Each Round
CrossFit W.O.D Strength: 4 SuperSets: 5 Deficit Push Ups 00:40 Sec Sandbag BearHug Hold Metcon: 20:00 Min EMOM, For Max Reps: 1.) Sandbag Over The Shoulder #75/50kg 2.)Cals Bike\Row 3.) HS Walk For Distance 4.) Air Squats 5.)Rest
CrossFit W.O.D Strength: Front Squat 3-3-3-2-2-2 Metcon: 6 Rounds For time: 200m Run 1 Legless Rope Climb CrossFit Weightlifting Part 1: 5-6 Sets: Tempo Snatch Pull Hang Muscle Snatch Paused Over Head Squat (1+1+1) @40-50% Part 2: Snatch Pull Squat Snatch 3 x (1+2) @65-75%
CrossFit W.O.D Strength: Weighted Chin-Ups 4-4-3-3-2-2 Metcon: 15:00 Min Amrap: 18/15 Cals Row 16 1DB STOH #1x22.5/15 12 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance Part A: 5 Rounds of 1 Stairs Ascend For Time, 1:1 Work\Rest. Part B: 25:
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build Up for a Heavy Complex of: 1 Snatch Pull 2 Hang Squat Snatch Metcon: 10-9-8…1. Medball Cleans #10/6kg Burpees To Target V-Ups CrossFit Strength Part A: Back Rack Lunges 8-8-6-6-4-4 (Total) Part B: On a 15: