CrossFit WOD:
Strength:
Front Squat
3-3-3-3-3
Metcon:
AMRAP in 16min of:
12 Pullups
4 Sandbag Over Shoulder (#75/45)
Run 400m
Endurance:
AMRAP in 40min of:
Run 800m
50 Air-Squats
50 Situps
50 Mountain Climbers
CrossFit W.O.D Strength: Good Morning 5x6 Metcon: 5 Rounds For Time: 12 2DB Front Rack Lunges #2x22.5/15kg 15m Burpee Broad Jumps 12 2DB STOH 15 V-Ups
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Power Clean 2 Hang Squat Cleans (Above Knee Cap) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Hang Power Cleans #43/60kg 3.) Air Squats 4.) Cals Row 5.) Rest CrossFit Weightlifting Part 1: 5 sets: 1
CrossFit W.O.D Strength: 4 SuperSets: 8\8 1/2 Kneeling KB Strict Press 30m 1ARM 1KB Farmer's Carry (Per Arm) Metcon: 02:00 Min On(AMRAP)/01:00 Min Off x 5 Rounds: 6 Hang Power Snatch #50/35kg 6 Lateral Burpees Over The Bar CrossFit
CrossFit W.O.D Strength: Front Squats 5-5-3-3-3 Metcon: 15:00 Min AMRAP, IGUG: 40 Wallball Shots #10/6kg 30 Russian KB Swings #32/24kg 20 Cals Bike **When Partner A Works, Partner B Holds Max Time In Plank. CrossFit Strength Part A: Tempo Strict Press 5-5-3-3-3 @1131 Part B: