Strength:
Touch and Go Power Snatch
3-3-3-3-3
Metcon:
4 Rounds for max reps:
1min Sandbag Cleans (#60/45)
1min Cal Row
1min Burpees on plate
1min Plate Overhead Lunges (#20/15)
1min Rest
CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: 15:00 Min EMOM: 1.) Double Unders 2.) Sit-Ups 3.)Push-Ups
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
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: