CrossFit W.O.D
Strength:
20:00 Min Handstand Practice
Metcon:
For Time:
6-9-12
Deadlifts #100/70kg
Burpees Over The Bar
Rest 02:00
Into-
For Time:
12-9-6
Cals Echo Bike
Russian KB Swings #32/24kg
CrossFit Endurance
Part A:
4 Sets Of-
03:00 Min Row Hard @8RPE
02:00 Min Easy-Recovery Pace@4-5RPE
Part B:
20:00 Min AMRAP:
60 Double Unders
15 Toes To Bars
20 2DB Box Step-Ups #2x15/10kg
15 Push-Ups
״זה לא גודל השרירים, זה עומק השריטה״ — רב־סמל אליסף שושן ז״ל 🕯️ 7.10 MEMORIAL WOD With a Partner | I-Go-You-Go For Time Cash In: Row 2023m 10 Rounds: 7 Front Squats (70/43 kg) 7 C2B Pull-Ups 7 Burpee Box Jump Over (60/50 cm) Cash Out: 3 km
CrossFit W.O.D Strength: E02:00MOMx5 Sets: 2 Squat Snatch E01:30MOMx5 Sets: 1 Squat Snatch Metcon: 2 R.F.T: 75 Air Squats 50 Sit-Ups 25 Push Ups CrossFit Endurance For Time: 10 Burpee Pull Ups 20 Box Jump Overs 30 V-Ups 40 Back Extensions 50 Alt. Lunges
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-3-3-3 Metcon: 16:00 Min AMRAP: 200m Run 12 KB SDHP #1x32/24kg 3 WallWalks CrossFit Endurance Part A: E06:00MOMx4 Rounds: 400m Run Into- 30m Burpee Broad Jumps 20 Jump Squats 10 2DB STOH #2x15/10kg Part B: E04:00MOMx3 Rounds:
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each) Metcon: 02:00 Min On\01:00 Min Off x 6 Alt. Rounds: 1.) 9/7 Cals Echo Bike Into AMRAP: 2DB Box Step Overs @2x22.5/15kg 2.)10 2DB Devil's Press Into AMRAP: Tuck Ups CrossFit