CROSSFIT W.O.D
Strength:
E01:30MOMx8 Sets:
2 Push Jerks from Rack
Metcon:
16:00 Min AMRAP:
40 Double Unders
30 Air Squats
20 Push Ups
10 Toes To Bars
CrossFit Endurance
E04:00MOMx10 Alt. Rounds:
1.) 30/24 Cals Row Into AMRAP:
10 Push Ups
10 Alt. Hang DB Snatch #1x15/10kg
2.)24/18 Cals Bike Into AMRAP:
10 1DB OverHead Lunges
10 Sit-Ups
CrossFit W.O.D Skill: 15:00 Min Practice Kipping Pull Ups Metcon: 18-16-12 2DB Front Rack Lunges #2x22.5/15kg HSPU Rest 03:00 Min Into For Time: 9-12-15 2DB STOH Pull Ups CrossFit Endurance For Time: 1600m Run 40m Walking Lunges 1200m Run 30 Toes To Bars 800m
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: For Time: 800m Run 50 Burpee Box Jump Overs #60/50cm 800m Run CrossFit Strength Part A Tempo Romanian Deadlifts 5x6 @31X1 Part B: On a 15:00 Min Running Clock, For Quality: 10\10 1DB Single Legged Hip Thrust 10\
CROSSFIT W.O.D Strength: Bench Press 6x6 Metcon: 8 R.F.T, IGUG: 3 Bar Muscle Ups 6 V-Ups 18 Double Unders *When Partner A Works, Parner B Performs: Max Cals Bike\Row
CROSSFIT W.O.D Strength: Weighted Pull Ups 5-5-5-3-3-3 Metcon: E02:30MOMx6 Rounds: 7 Burpees To Target 30M 2KB Farmer's Carry #2x24/16kg Into Max Reps: Jumping Lunges CrossFit Weightlifting Part 1: 5-6 Sets 1+1 @60-65% Slow Snatch Pull Hip Snatch Part 2: Squat Snatch 3x3 @65-70%