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: Bench Press 4-4-3-3-3 Metcon: 9min AMRAP of: 500/400m Row // 26/20 Cal Bike 20m Handstand walk -1min Rest- 9min AMRAP of: 10 Dual DB Thruster (#22.5/15x2) 2 Rope Climb
CrossFit W.O.D: Strength: 12min Build Heavy Complex: 1 Squat Clean 1 Front Squat 1 Hang Squat Clean Metcon: 3 Rounds for time: 10 Hang KB Snatch-right hand (#24/16) 20 KB Goblet squat (#24/16) 10 Hang KB Snatch-left hand (#24/16) Weightlifting: Part 1- High Hang Snatch
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-4-4 Metcon: For Time: 3-6-9-12-15: Devil press (#22.5/15x2) Toes-to-bar Endurance: Every 5min for 40min: 10 Box Jumps overs 20 wall-balls (#10/6) 30 Tuck-ups 250/200m Row // 15/12 Cal Bike
CrossFit W.O.D: Skill: 13min practice work to pistol ADV.- build heavy rep goblet pistol each leg Metcon: 18min AMRAP of: 400m run 10 Overhead Squat (#50/35) 3 wall walk CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3 sets: 30 sec pull-up hold (chin over