CrossFit W.O.D
Strength:
Weighted Chin Ups
5x3
Metcon:
02:00 Min On\01:00 Min Off x 4 Rounds:
12 Pull Ups
8 Deadlifts #100/70kg
Into AMRAP:
Cals Bike
CrossFit Endurance
40:00 Min EMOM:
1.) Alt. Lunges
2.) Plate GTOH #15/10kg
3.) Ring Rows
4.) X-Ups
5.) Burpees To Plate
CrossFit W.O.D Strength: 4 SuperSets: 8 Front Rack Reverse Lunges (Total) 00:30 Sec 2 Plates Pinch Hold Metcon: 18:00 Min AMRAP: 400m Run 15 2DB Box Step Overs #2x22.5/15kg 9 2DB Hang Power Cleans CrossFit Strength Part A: Push Press 5x5 Part B: 3
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance 5 Rounds For Time: 30/24 Cals Row 20 2DB STOH #2x15/10kg 20 Burpee Box Jump Overs 20m 2DB Walking Lunges (Farmer's Grip)
CrossFit W.O.D Strength: Push Press 6x3 Metcon: For Time: 75 Jump Squats 60/48 Cals Row 50 KB Swings #24/16kg CrossFit Endurance 8 Rounds For Time: 400m Run 20 WallBall Shots #10/6kg 30 Sit-Ups 40 Double Unders
CrossFit W.O.D Strength: Sumo Deadlit 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP (Reach As Far As Possible): 2-4-6-8-10.. Alt. DB Snatch #1x22.5/15kg Lateral Burpees Over The DB CrossFit Strength Part A: Paused Front Squats 6x2 *2 Sec Pause At The bottom of each rep Part B: E03: