Strength:
Romanian Deadlift
8-8-6-6-4-4
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Thrusters (#22.5/15,x2)
Pullups
Endurance:
For time:
100 Burpees
200 Cal Bike
300 Air-Squats
400 Situps
*Split reps as you like
CrossFit W.O.D: Strength: Weighted bar Dip 5-5-4-3-3 + 8/8 DB upright Row Metcon: Metcon: 10min AMRAP of: 15 Box Jumps overs 10 Dual DB Push-jerk (#22.5/15x2) 5 Bar Muscle-ups CrossFit Strength: Part A: Strict Press 3-3-3-2-2-1-1 Part B: 4 Sets: 30 Sec Ring-dip Hold + 15-20 Band
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-6-6-6 Metcon: 18min AMRAP of: 21 Wallball (#10/6) 15 Deadlift (#90/60) 9 Ring Dip 70 Double unders Endurance: Every 5min For 40min: 200m Run 20 DB Snatch 20 Overhead Lunges 10 Burpees over DB
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 4 Rounds For time: 200m Run 15 Hang Power Clean (#50/35) Endurance: 10 Round for time: 10 Devil Press (#15/10x2) 15/12 Cal Row 10 Box Jumps 20 bodyweight Lunges Gymnastics: Skill: HeadStand to Free Kipping HSPU Strength: 20Min
CrossFit W.O.D: Strength: 14min Build to heavy complex of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat Metcon: 16min AMRAP of: 20 KB Swing (#24/16) 20 KB Overhead Lunges (#24/16) 2 Rope Climb CrossFit Strength: Part A: Front Squat 4-4-4-3-3-3 Part B: 3-4 drop