Skill:
EMOM for 12min:
1: Handstand walk for distance (scale with shoulder taps)
2: Plank
3: Ghd back ext
4: Rest
Metcon:
4 Rounds for time:
15 Push-Press (#40/30)
20 Front Rack Lunges
Run 400m
CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-2-2-1 + 30 Sec Hollow-hold Metcon: 6 Rounds For time: 10 Wallball (#10/6) 3 Sandbag Clean (#75/45) 1 Wall-walk
CrossFit W.O.D: Strength: 16min Build Heavy complex: 1 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 10min AMRAP of: 1-2-3-4… Rope Climb 5-10-15-20 Alt. DB Snatch (#22.5/15x1) Weightlifting: Part 1- Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90%
CrossFit W.O.D: Strength: Tempo Back Squat (@33x2) 4-4-4-3-3 Metcon: 4 Rounds For time: 500/400m Row // 26/18 Cal Bike 20 KB Sumo deadlift High Pull (#24/16) 20 KB Overhead Lunges (#24/16) 20 Sit-ups Endurance: E6mom For 36min: 400m Run 20 Wall-ball (#10/6) 15 Box
CrossFit W.O.D: Strength: Push Jerk 4-4-4-3-3-3 Metcon: 14min AMRAP of: 15 Dual DB Thruster (#22.5/15x2) 15 Toes-to-bar 40 Mountain Climber CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4 Sets: 6-8 1.½ B. squat with 60% from last set (in front squat) + 20-30 Sec arch