Strength:
Front Rack Lunges 6-6-6-6 (each leg)
Metcon:
For time:
Run 800m
50 Dumbbell Snatches (#25/15)
32 Toes-to-bar
Run 400m
25 Dumbbell Snatches
16 Toes-to-bar
Run 200m
12 Dumbbell Snatches
8 Toes-to-bar
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6 Metcon: 5 Rounds For time: 20 Jumps squat 10 Chest-to-bar 60 double unders 10 Power Snatch (#43/30) CrossFit Strength: Part A: Strict Press 5-5-3-3-2-2-2 Part B: 3-4 sets of: 3-5 Weighted Pull-ups + 8-12 Dual DB Z-press Metcon: 7min AMRAP of:
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: 16min AMRAP of: 500/400m Row // 26/20 Cal Bike 15 Dual DB Thruster (#22.5/15x2) 3 wall-walk Endurance: 38min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 KB Goblet Squat 15 KB Sumo deadlift High pull 20
CrossFit W.O.D: Strength: 15min Build up to heavy set of: 1 power snatch 1 hang power snatch Metcon: For Time: 80 Box jump overs 70 V-ups 60 DB Snatch (#22.5/15x1) 50 Front Squat (#60/40) 40 Alt. DB Hang clean & jerk (#22.5/15x1) Endurance:
CrossFit W.O.D: Strength: Deadlift 6-6-4-4-3-3 Metcon: 12min EMOM for max rep: min1- Max KB Goblet Lunges (#32/24) min2- Max KB Sumo deadlift high pull min3- Max Burpee Pull-ups CrossFit Strength: Part A: 20min Build up to RM2 Front Squat Part B: 3-4 Sets of: 8/8 Bulgarian