CrossFit W.O.D
Metcon:
“10 Plagues of Panda!”
For time:
1 – Wall Walk
2 – Sandbag Over Shoulder (#75/45)
3 – Burpees
4 – Toes-to-bar
5 – Wallball Shots (#10/6)
6 – Ring Dips
7 – Box Jumps
8 – Pullups
9 – Kettlebell Swings (#32/24)
10 – Ring Muscle-Ups
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Snatch Deadlift Hang Snatch Tempo Over Head Squat *3 Sec On the way Down (1+2+1) Metcon: 3 Rounds For Time: 30 Alt. DB Snatch #1x22.5/15kg 20 Burpees Over The DB CrossFit Endurance Part A: E03:00MOMx5 Sets: 400m
CrossFit W.0.D Strength: Weighted Chin Ups 5-5-5-3-3-3 30 Sec Weighted Wall Sit B\W Sets. Metcon: 21-15-9 Cals Bike Toes To Bars 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 5 Strict Pull Ups In Between Sets Part B: 3 SuperSets: 10
CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: 15:00 Min EMOM: 1.) Double Unders 2.) Sit-Ups 3.)Push-Ups