CrossFit WOD:
Strength:
Sumo-Deadift
15min build up to an RM2
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Habg Power Cleans (#43/30)
Ring Dips
Box Jumps
Endurance:
For time:
50 Air-Squats
Row 200m
30sec Plank
50 Air-Squats
Row 400m
1:00min Plank
50 Air-Squats
Row 600m
1:30min Plank
50 Air-Squats
Row 800m
2:00min Plank
50 Air-Squats
Row 1000m
2:30min Plank
CrossFit WOD: Strength: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders
CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 3-6-9-12… +3 Russian KB Swings (#32/24) Pullups Box Jumps Endurance: AMRAP in 35min of: 30/24 Cal Bike 30 Wallballs (#10/6) 30 Pushups 30 Medball Overhead Situps (#10/6) 30 DB Deadlifts (#15/10,x2)
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 2-2-2-2-2-2 Metcon: 5 Rounds for time: 30 Air-Squats 12 DB Clean and Jerks (#22.5/15,x2) Endurance: 7 Rounds for time: Row 500/400m 10 Toes-to-bar 20 Box Jumps 30 KB Russian Twists (#16/12)