CrossFit W.O.D
CrossFit Strength:
Strict Press
6x5
Metcon:
5 Intervals, 1:1 Work\Rest:
200m Run
15 2KB Thrusters #24/16kg
CrossFit Endurance
Part A:
16:00 Min Amrap:
500\400m Row
16 Plate OverHead Sit-Ups #1X15/10kg
12 Plate GTOH
10 Burpees To Plate
Rest 03:00
Part B:
16:00 Min AMRAP:
1000\800m Bike
16 Alternating 1KB Hang Clean&Jerks #1x16/12kg
24 KB Swings
CrossFit W.O.D Strength: E03:00MOMx4 Sets: 6\6 Bulgarian Split Suqats 30 Sec Weighted Hollow Rocks Metcon: "Nate" 20:00 Min Amrap: 2 Ring Muscle Ups 4 HSPU 8 Russian KB Swings #32/24kg CrossFit Strength Part A: Bench Press 5-5-4-4-3-3 Part B: E04:00MOMx4 Supersets:
CrossFit W.O.D Strength: E02:30MOMx6 Sets, Build Up For The Following Complex: Muscle Clean Hang Power Clean Hang Squat Clean (1+3+2) Metcon: E04:00MOMX4 Rounds: 24\18 Cals Row 15 Toes To Bars Max WallBall Shots #10/6kg For The Remaining. CrossFit Endurance 35:00 Min
CrossFit W.O.D Strength: Bent-Over Rows 6-6-6-4-4-4 Metcon: For Time: 2-4-6-8-10-8-6-4-2 2DB Box Step Overs #2x22.5/15kg Burpee Box Jump Overs #60/50cm CrossFit Endurance Part A: C2 Rower Intervals: 5 Setsx500m Row @85% Effort 01:00 Min Rest B\W Sets Part B: For Time: 12 2DB
CrossFit W.O.D Strength: Tempo Front Squats 4-4-3-3-2-2-2 @3 Sec On The Way Down On Each Rep. Metcon: 14:00 Min AMRAP: 24 Sit-Ups 12 Pull Ups 6 2KB STOH #2x24/16kg CrossFit Strength Part A: Back Squats 5x5, Start at 70% Part B: 3 SuperSets: 5 Weighted Pull