CrossFit W.O.D
Strength:
On A 15:00 Min Running Clock, Build Up for a Heavy Complex:
1 Snatch Pull
2 Hang Squat Snatch
Metcon:
E03:00MOMx6 Rounds:
5 Wall Walks
20 1DB Over Head Lunges #1x22.5/15
Into Max Air Squats
CrossFit Endurance
E06:00MOM X 6 Rounds:
Dual KB Farmer's Stairs Ascend #2x16\12
50 Double Unders
25 Plate Over Head Sit-Ups #15/10
CrossFit W.O.D Strength: Bent Over Rows 10-10-8-8-8 *10 2DB Z-Press After Every Set. Metcon: 15:00 Min AMRAP: 12\9 Cals Bike | 15\12 Cals Row 15 Pull Ups 18 V-Ups CrossFit Strength Part A: Front Rack Lunges 8-8-8-6-6-6 (Total) Part B: 3-4 SuperSets: 10 2DB Bench Press
CrossFit W.O.D Strength: Tempo Romanian Deadlift E02:30x6 Sets: 6-6-6-4-4-4 @31X1 TEMPO Metcon: 5 Rounds for time: 400m Run 5 Bar Muscle Ups 10 OverHead Squats #50/35 CrossFit Endurance 15:00 Min AMRAP: 3-6-9-12-15.. Etc. Plate OverHead Sit-Ups #15/10 Plate Over Head Lunges 03:00 Min
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up to A Heavy complex: 1 Squat Clean 2 Push Jerks 1 Thruster Metcon: For Time: 15 Lateral Burpees Over The Bar 25 Front Squats #50/35 50 Toes To Bars 25 Front Squats #50/35 15 Lateral Burpees Over The
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00