Skill:
Hang Power Snatch
Metcon:
5 Rounds For time:
20 Pushups
10-8-6-4-2 Hang Power Snatches (weights increase)
20 Situps
Rx' weights:
10 - #40/30
8 - #50/35
6 - #60/40
4 - #70/45
2 - #75/47.5
CrossFit W.O.D: Strength: Pause Back Squat 4-4-4-3-3 *Every rep 2 sec at the bottom Metcon: EMOM for 15min for Max rep: min1- Max Cal Row/Bike min2- Max Handstand Push-ups min3- Max Deadlift (#100/70) Endurance: 7 Rounds For time: 1 Stairs ascend with kb (#16/12x1) 10
CrossFit W.O.D: Strength: 4 Super sets: 8 Dual DB Z-press + 8/8 KB Bent over row (on box/bench) Metcon: 19min AMRAP of: 400m Run 20 DB Snatch (#22.5/15x1) 20 DB Goblet Squat (#22.5/15x1) CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4
CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch