Srength:
Push Press 6x6
Pick your weight and start a set every 90sec. Use same weight for all sets.
Metcon:
7 Rounds for time:
3 Squat Cleans (#80/50)
12 Clapping Pushups
Run 200m
CrossFit W.O.D Strength: 4 Supersets: 5 Weighted Chin Ups 6\6 2DB Weighted Box Step Ups Metcon: Cindy: 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Endurance E05:00MOMx7 Rounds: 30/24 Cals Row 15 V-Ups 18 Plate GTOH #15/10kg
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups