Strength:
Front Rack Lunges
10-8-8-8-6
Metcon:
7 Rounds for time:
15 Wallballs (#10/6)
10 Pushups
5 Hang Clean and Jerks (#50/35)
Endurance:
AMRAP in 38min of:
10-20-30-40... Cal Row
15 Burpee Box Jump Overs
30 Situps
CrossFit W.O.D: Strength: Evrey 2min for 14min: 3 Clean Pull 1 Squat Clean Metcon: 10min AMRAP of: 5-10-15-20… Hang Power Clean(#50/35) Handstand Push-ups Endurance: 6 Rounds For time: 600m Run 30 Plate ground to overhead (#20/15) 25 Box Jumps 20 Plate Overhead Lunges (#20/15)
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 8 Rounds for time: 12 Dual DB Power clean (#22.5/15,x2) 9 Box jumps overs 6 Toes to bar Endurance: MOM For 40min: 1)max 10x10m Shuttle run 2)KB Swing (#24/16) 3)Jump Squat 4)Tuck ups
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-2 Metcon: E5MOM for 20min: 400m Run 15 Front Squat (#40/30) 2 Rope Climb 15 Front Squat (#40/30) CrosFit Strength: Part A: 16min Build up to RM3 Pendlay Row Part B: 3-4 super sets: 10/10 DB upright row + 5 Weighted
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 3-3-2-2-2 Metcon: EMOM for 15min: 1min- Sandbag Squat (#75/45) 2min- Cal Row/Bike 3min- KB Swing (#32/24) 4min- Sandbag over shoulder (#75/45) 5min- Sit-ups