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: DeadLift 3-3-3-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Wallballs (#10/6) 6 Pushups 4 Burpee Box Jump Overs *Rest 1min between amraps Endurance: 2 Rounds for time: Run 800m 75 Jump Squats Row 1000/800m 75 KB SDHP (#24/16)6 Bike 50/38
CrossFit WOD: Strength: 16min build up load for: Hang Squat Clean + High Hang Squat Clean (1+1) Metcon: 10 Rounds for time: 30 Double Unders 8 Hang Power Cleans (#43/30) 8 V-Ups
CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Metcon: 5 Rounds for time: 8 DB Clean and Jerks (#22.5/15,x2) Run 200m 4 Ring Muscle-ups Run 200m
CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-4-3-2-1 Metcon: For time: 27-21-15-9-3 Toes-to-bar Cal Row 5-4-3-2-1 Sandbag over shoulder (#75/45) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: High Hang squat Snatch Hang Squat Snatch 7 x 1+1 60-75% 7 x