CrossFit W.O.D:
Strength:
Every 2.5min for 12.5min:
5 Weighted Push-up
+
20-30 Second L-Sit
Metcon
For Time:
8 Rounds for time:
6 Dual DB Hang Squat Clean (#22.5/15x2)
30 Double unders
CrossFit W.O.D: Strength: Bulgarian Split Squat 10-10-8-8-6 Metcon: 14Min AMRAP of: 10 Box Jump overs 16 DB Snatch (#22.5/15x1) 3-6-9-12-15-18... Toes-to-bar
CrossFit W.O.D: Strength: 4 Sets of: 5-4-3-2-2 Weighted chin up + 10-12 Dual DB Bench Press Metcon: 6 Rounds for time: 15/12 Cal Row // 12/9 Cal bike 10 KB Swing (#24/16) 10 Wallballs (#10/6)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-2 Metcon: E5MOM For 20min: 200m Run 30 Squat jumps 15 KB Swing (#32/24) *Max Handstand push-ups till 4:15 Weightlifting: Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -