CrossFit W.O.D:
Strength:
5 Super sets:
5 Weighted Push-ups
+
Bent over row
8-8-6-6-6
*1-1.5min Rest between set
Metcon:
100 Thrusters (#43/30)
*Every break 7 Push-ups
Endurance:
E2MOM for 36min (Alt A-B-C):
A) 15 Hang DBs Squat Clean (#15/10x2)
15 DBs Push-press
B) 18/14 Cal Bike
C) 20 DB Snatch (#15/10,x1)
10 Burpee Over Db
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-2-2 Metcon: Every 3Mim for 12min: 20 V-ups 15 DB Goblet Squat (#22.5/15x1 10 Alt DB Devil press (#22.5/15x1) Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the
CrossFit W.O.D: Strength: 12min Find Heavy Complex 1 Power Snatch 1 Hang Squat Snatch Metcon: For time: 800m Run 5 Rounds of: 15 KB Swing (#32/24) 10 Toes-to-bar 5 Squat Snatch (#43/30) 800m Run CrossFit Strength: Part A: Bent Over Row 6-6-4-4-3-3 Part B: 3 Sets:
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 4 Rounds for max Reps: 3min on - 1min off 10 Power Cleans (#50/35) 10 Burpee Box jump overs Max Chest to bar Endurance: 40min AMRAP of: 30/24 Cal Row 20 KB Sumo Deadlift high pull (#24/16) 15
CrossFit W.O.D: Strength: Tempo Strict Press (@x232) 4-4-3-3-3 Metcon: 22min AMRAP of: 20/14 Cal Row //15/12 Cal Bike 10m Handstand walk 15 Ring Dips 20 DB Overhead Lunges (#22.5/15