Strength:
5 Sets:
6/6 Single-arm Arnold Press
12 Weighted Jacksons
rest 1:30
Metcon:
2 Rounds for time:
30 Overhead Reversed Lunges
30 DB/KB Snatch
30 Situps
30 Thrusters
30 Hang Squat Cleans
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 13min AMRAP of: 15 Thruster (#43/30) 15 Box Jump overs 60 Mountian Climber CrossFit Strength: Part A: Pause Back Squat 4-4-3-3-2-2 *2 Sec pause the bottom Part B: 4 Sets: 8/8 Tempo Bulgrian Split squat (@22x2) Metcon: EMOM for
CrossFit W.O.D: Strength: Push-press 5-5-4-4-3-3 Metcon: 7min AMRAP of: 5-10-15-20 Overhead Lunges (#22.5/15x1) Cal Row/Bike -1min Rest- 7min AMRAP of: 10 Hang Power Snatch (#43/30) 20-40-60-80-100… Double unders Endurance: 6 Rounds for time: 20 plate Ground to overhead (#20/15) 1000/800m Row 20
Crossfit W.o.D: Strength: Every 2min For 14min Build Heavy complex: 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 5 Rounds For time: 400m run 20 KB Russian Swing (#32/24) 10 Chest-to-bar Endurance: 38Min AMRAP of: 400m Run 15 Devill press (#15/10x2) 15
CrossFit W.O.D: Strength: Floating Deadlift 8-8-6-6-6 Metcon: 11min AMRAP: 10 Jump Squat 10 Shoulder to overhead (#50/35) 15 Sit-ups CrossFit Strength: Part A: Bench Press 5-5-5-3-3-3 Part B: 4 Super Set: 10 Dual DB Arnould Press + 20-30 Sec Ring Dip hold (at the bottom) Metcon: 3min AMRAP