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 W.O.D: Strength: 14 Min Build Heavy Set: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: Evrey 1.5 min for 18 min : 1- 200 M run 2- 15 Wall Ball(#10/6) + Max Toes To Bar 3- 10 Step Up Over(#22.5/15x2) + Max
CrossFit W.O.D: Strength: Weighted Pull-ups 5-5-3-3-1 + 8 Z-Press (just 3 sets) Metcon: 3 Min AMRAP - 1 Min rest x 5 round: 10 Hang Clean & Jerk (#50/35) 15 Jump squat 10 Burpee over bar 15 V-ups
CrossFit W.O.D: Strength: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20
CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part