CrossFir W.O.D:
Strength:
Evrey 1.5min for 12min:
1 Power Snatch
1 Hang Squat Snatch
Metcon:
400m run
75 Wallballs (#10/6)
50 Medball Sit-up (#10/6)
75 Medball overhead Lunges (#10/6)
400m run
Endurance:
For time:
1500/1200m Row
150 Mountain climber
120 Plate overhead Lunges (#15/10)
90 Pull-ups
60 Burpees to plate
CrossFit W.O.D: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement
CrossFit W.O.D: Strength: bulgarian split squat 6-6-4-4-4 Metcon: 2 Rounds For Time: 1000/800m Row 60m Sandbeg Bearhug walk (#75/45) 20 Sandbeg Squats (#75/45) 30 Toes to bar
CrossFit W.O.D: Strength: Push Press 3-3-3-3-3 Metcon: 4 Rounds For Time: 70 Double unders 25 KB Russian swing (#32/24,x1) 12 Dual DB Snatch (#22.5/15,x2) Weightlifting: Part 1; 5-6 sets: 3 pos. Deadlift 1 High hang Snatch 50-60% Part 2: From blocks: Snatch Pull
CrossFit W.O.D: Strength: Strength: 16min Find RM1 Cluster Metcon: 10min AMRAP of: 5-10-15-20… Box Jumps Overhead Squat (#43/30) CrossFit Strength: Part A: Deficit Deadlift 5-5-5-3-3-3 Part B: 3 super set 20m Reverse Sled Drag + 30 Sec Arch hold Metcon: For Time: 15 Front Squat (#80/55) 60