Strength:
Paused Overhead Squat 1-1-1-1-1
5sec pause at the bottom while maintaining good posture, SPEED on the way up. go heavy.
Metcon:
For time:
10-8-6-4-2 HSPU
50 Double Unders
2-4-6-8-10 C2B
20min cap
CrossFit W.O.D: Strength: Every 2min for 12min 2 Squat Clean Metcon: 5 Rounds For time: 9 Dual DB Shoulder to overhead (#22.5/15x2) 6 Dual DB Step-overs (#22.5/15x2) 3 Sandbag Clean (#75/45)
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 3-3-3-2-2 Metcon: 15min EMOM for Max Rep: min1- Hang Squat Clean (#50/35) min2- Ring Dip min3- Cal Row/Bike
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: For Time: 60 Double unders 45 KB Swing (#24/16x1) 30 Pull-ups 5 Wall walk 60 Double unders 5 Wall walk 30 Pull-ups 45 KB Swing (#24/16x1) 60 Double unders CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2 Part B: 3-4
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3 *3 sec pause at the bottom Metcon: For time: 90 Sit-ups 60 Push-ups 30 Dual DB Step-over (#22.5/15x2) 15 Burpees to-target Weightlifting: Part 1: 5-6 sets: 2 High Hang squat Clean 2 Push press 40-60 % Part 2: Build to