CrossFit W.O.D
Strength:
Front Rack Reverse Lunges
10-8-8-6-6 (Total)
Metcon:
00:30 Sec On\00:30 Sec Offx6 Rounds:
1.) Toes To Bars
2.) Cals Bike
3.)Sandbag Cleans #75/50kg
CrossFit Endurance
8 Rounds For Time:
200m Run
2 Wallwalks
4 Burpee Box Jumps
8 2DB Box Step Overs #2x15/10kg
16 Sit-Ups
32 Double Unders
16 2DB Thrusters
8 Burpees To Target
4 Burpee Box Jump Overs
2 WallWalks
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: 15:00 Min AMRAP: 400m Run 20 Wallball Shots #10/6kg 40 Double Unders CrossFit Strength Part A: Tempo Strict Press 5x4 @1131 Part B: E04:00MOMx4 Rounds: 5\5 2DB Bulgarian Split Squats 5 Weighted Push Ups Part
CrossFit W.O.D Strength: E02:00x8 Sets: 3 OverHead Squats Metcon: 12:00 Min EMOM (For Max Reps): 1.)OverHead Squats #43/30kg 2.)Alt. Lunges 3.)Rope Climbs CrossFit Endurance Part A: For Time: 800m Run 50 Tuck Ups 400m Run 40 V-Ups 200m Run 30 Knees To
CrossFit W.O.D Strength: Weighted Pull Ups 4x5 *10\10 KB Side Crunch Per Side After Each Set. Metcon: 5 Rounds For Time: 18/15 Cals Row 15 Box Jump Overs #60/50cm 10 STOH #60/43kg CrossFit Endurance E05:00MOMx7 Rounds: 10 1DB Overhead Lunges #1x15/10kg 15
CrossFit W.O.D Strength: Deadlift 5-5-3-3-2-2 Metcon: "Fran" For Time: 21-15-9 Thrusters #43/30kg Pull Ups CrossFit Strength Part A: Back Squats 4x6 @75%/@7RPE Part B: 4 SuperSets: 6\6 Tempo 1DB Bent-Over Rows @1231 00:15-00:20 Sec Hanging L-Sit Part C: 2 Rounds For