CrossFit W.O.D:
Strength:
E2MOM for 14min of:
2 Clean Pull
1 Squat Clean
2 Push jerk
Metcon:
E4MOM For 20min:
20 Dual DB Thruster (#22.5/15x2)
15 Ring Dip
10 Devill press (#22.5/15x2)
Endurance:
3 Rounds for time:
1000/850 m row
50 push up
50/38 Cal Bike
50 pull up
CrossFit W.O.D: Strength: 5 Super sets of: 5 Weighted Push-ups + 8-12 Strict Toes-to-bar Metcon: 10-20-30-40 of: Front Squat (#50/35) Chest-to-bar Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1 60-80% 6 x 0+1
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 3 Rounds: 3min AMRAP 10 Overhead Squat (#43/30) 8 Burpees over bar 1 Rope Climb -1min Rest- *continue from the point your stop CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 4 Sets: 8/8 single leg deadlift with kb -1min
CrossFit W.O.D: Strength: Strict Press 4-4-4-3-3 Metcon: For Time: 1200m Run 100 Sit-ups 75 Push-ups 50 Strict Pull-ups Endurance: 37min AMRAP of: 20 Burpees to target 20 KB Swing (#16/12) 80 Double unders 20 KB Goblet Squat -1min Rest after each round-
CrossFit W.O.D: Strength: 13min Build up to Heavy set of: 1 Squat Snatch 1 Hang Squat Snatch Metcon: 20min AMRAP of: 60 Double unders 20 Wallball (#10/6) 15 KB Swing (#32/24) *Every 3 min include 00:00- 5 Burpees Endurance: E4mom For 40min: 200m Run 15