CrossFit W.O.D
Strength:
Romanian Deadlift
8-8-8-6-6-6
In B\W Sets: 30-40 Sec Weighted Plank Hold
Metcon:
For Time:
20 Bar Muscle Ups
40 Hang Power Cleans #60/43kg
60 Lateral Burpees Over The Bar
Endurance
For Time:
200-400-600-800-1000m Row
(Or Twice the distance on the bike)
15 KB Goblet Squats #16/12
*30 Double Unders after each round
CrossFit W.O.D Strength: Tempo Strict Press: 6-6-6-4-4-4 *@1251 Tempo: 2 sec at the top, 5 sec on the way down. Metcon: 20:00 Min EMOM For Max Reps On Each of the following: 1.) Cals Row\Bike 2.) Push-Ups 3.) Air Squats 4.) Barbell STOH #42/30kg CrossFit
CrossFit W.O.D Weightlifting: On a 15:00 Min Running Clock: *Build Up to a 3RM Hang Power Snatch Metcon: "Karen" For Time: 150 Wallball Shots #10/6 CrossFit Endurance 35:00 Min AMRAP: 50\40 Cals Row 24 KB Swing #16\12 18 Alt. Overhead Plate
CrossFit W.O.D Strength: Weighted Chin-Up: 3-3-3-2-2-2-2 *Build Up to A Heavy Double for the day Metcon: "FRAN" For Time: 21-15-9 Thrusters #43/30kg Pull-Ups CrossFit Endurance E04:00MOMX10 Rounds: 400m run 15 Plate GTOH #15/10 Max Sit-Ups In the Remaining
CrossFit W.O.D Strength: Back Squats E02:30MOMx5 Sets: 5 Back Squats Metcon: 18:00 Min AMRAP: 21\18 Cals Row \ 15\12 Cals Bike 15 Toes To Bars 20 Alt DB Snatch #1x15/22.5kg CrossFit Strength: Part A: Tempo Front Squats @41x1 4-4-4-3-3 Part B: On a