Skill:
Pistol Squat
Metcon:
10 Rounds for time:
6 KB Push-Press (#24/16, x2)
6 Pistols
6 Box Jumps
Endurance:
5 Rounds for time:
Row 500m
30 Medball Situps (#10/6)
60 Double Unders
30 Jump Squats
60 Mountain Climbers
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 4 Rounds For time: 200m Run 15 Hang Power Clean (#50/35) Endurance: 10 Round for time: 10 Devil Press (#15/10x2) 15/12 Cal Row 10 Box Jumps 20 bodyweight Lunges Gymnastics: Skill: HeadStand to Free Kipping HSPU Strength: 20Min
CrossFit W.O.D: Strength: 14min Build to heavy complex of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat Metcon: 16min AMRAP of: 20 KB Swing (#24/16) 20 KB Overhead Lunges (#24/16) 2 Rope Climb CrossFit Strength: Part A: Front Squat 4-4-4-3-3-3 Part B: 3-4 drop
CrossFit W.O.D: Strength: Bench press 6-6-5-5-4-4 Metcon: 10min AMRAP of: 4-6-8-10-12-14… Dual KB Front Rack Squat (#24/16x2) Chest-to-bar
CrossFit W.O.D: Strength: 12min Build Heavy rep for Hang Cluster Metcon: 20min AMRAP of: 4 Dual DB Thruster (#22.5/15x2) 6 Toes-to-bar 24 Duble unders Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch