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: Strict Press 4-4-3-3-3 Metcon: 15min AMRAP of: 20 Box Jump 15 Pull-ups 10 Front Squat (#60/40) 5 Strict handstand push-up Endurance: 40min AMRAP of: 1 Stairs ascend 20 KB Swing (#16/12) 20 Jumps Squat 20 Sit-ups
CrossFit W.O.D: Strength: E2MOM for 12min for: 3 Clean Pull 1 Squat Clean Metcon: 8 Rounds for time: 20/15 Cal Row // 15/12 Cal Bike 16 DB Snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) CrossFit Strength: Part A: Bulgarian Split Squat (with bar)
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 11min AMRAP of: 1-2-3… Rope Climb 3-6-9-12… Thruster (#43/30) Endurance: E7mom For 35min: 70 Double unders 20m suitcase Lunges-KB/DB (#16/12x2) 20 KB/DB Shoulder-to-overhead (#16/12x2) 15 Burpees over DB/Kb
CrossFit W.O.D: Strength: Bent over Row 6-6-4-4-3 Metcon: E3MOM for 6 rounds: 50 Double unders 15 Deadlift (#100/70) 15 Toes-to-bar Endurance: 8 Round for time: 400m Run 15 Dual DB Thruster (#15/10x2) 10 Box Jump overs 3 Wall-walk Gymnastics: Skill: Rope Climb Strength: 16 Min Emom: