Strength:
Power Snatch
2-2-2-1-1-1-1
*Build up to a heavy load or practice technique under light load
Metcon:
AMRAP in 12min of:
2-4-6-8-10...
Bike Cal
Ring Dips
DB Front Squats (#22.5/15,x2)
Endurance:
5 Rounds for time:
Run 400m
25 Burpees
Run 400m
50 Air-Squats
CrossFit WOD: Strength: E3MOM for 15min: Split Jerk 3-3-3-3-3 Metcon: For time: Run 400m Then 21-15-9: Duel KB Russian Swings (#24/16,x2) Duel KB Front Rack Lunges Then Run 400m Weightlifting: Part 1: 5-6 sets: 1 Tall Snatch 1 Drop Snatch 40-50% Part 2: Snatch Deadlift Below the knee
CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/
CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups