CrossFit W.O.D
Strength:
Weighted Chin-Ups
4-4-3-3-2-2
Metcon:
15:00 Min Amrap:
18/15 Cals Row
16 1DB STOH #1x22.5/15
12 2DB Box Step Overs #2x22.5/15kg
CrossFit Endurance
Part A:
5 Rounds of 1 Stairs Ascend For Time, 1:1 Work\Rest.
Part B:
25:00 Min AMRAP:
3 Wall Walks
10 V-Ups
10 Back Extensions
12/9 Cals Bike
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build Up for a Heavy Complex of: 1 Snatch Pull 2 Hang Squat Snatch Metcon: 10-9-8…1. Medball Cleans #10/6kg Burpees To Target V-Ups CrossFit Strength Part A: Back Rack Lunges 8-8-6-6-4-4 (Total) Part B: On a 15:
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 4 R.F.T: 400m Run 10 Pull Ups 15 1KB Goblet Squats #1x32/24kg CrossFit Endurance 40:00 Min AMRAP: 400m Run 20 Plate Gtoh #15/10kg 10 Knees to Elbows 20 Plate Russian Twists 10 Hand Release Push Ups
CrossFit W.O.D Strength: Deadlift 5-5-3-3-1-1 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 10 Box Jump Overs #60/50cm 10 1DB Devil's Press #1x22.5/15kg *Into Max Reps Sit-Ups CrossFit Endurance For Time: 1,000m Row 80 Double Unders 60 Tuck-Ups
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: For time: 8-16-24 Hang Power Cleans #60/43kg *50 Double Unders After Each set CrossFit Strength Part A: Pendlay Rows 5x5 Part B: 3 SuperSets Of: 8\8 1KB Single Legged Romanian Deadlift 00:30 Sec Side