CrossFit W.O.D
Strength:
On A 14:00 Min Running Clock:
Build Up For Range 3 Deficit HSPU
Metcon:
16:00 Min EMOM, For Max Reps:
1.) 2DB Front Rack Lunges #2x22.5/15kg
2.) Burpees
3.) 2DB STOH
4.) Cals Row
CrossFit Endurance
15:00 Min AMRAP:
400m Run
20 Box Jumps #60/50cm
16 Alt. 1DB Snatch #1x15/10kg
05:00 Min Rest
Into
15:00 Min AMRAP:
10 Burpees To Plate #15/10kg
15 Plate Gtoh
20 Alt. Plate Bearhug Lunges
CrossFit W.O.D Strength: Sumo Deadlift 5x5 Metcon: For Time: 18-15-12 Thrusters #43/30kg 24-36-48 Double Unders CrossFit Strength Part A: Good Morning 4x8 Part B: E03:00MOMx4 Supersets: 8\8 Half Kneeling KB Press 00:20-00:30 Sec L-sit Box Hold Part C: 3 R.F.T: 200M
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: 18:00 Min AMRAP: 15 KB Swings #24/16kg 20 Push Ups 25 Air Squats CrossFit Endurance 40:00 Min AMRAP: 24/18 Cals Row 16 1DB Alternating Hang Clean&Jerk #1x15/10kg 14 Burpees Over
CrossFit W.O.D Strength: 4 SuperSets: 3 Weighted Pull-Ups 1\1 Turkish Get Ups Metcon: E03:00MOMx5 Rounds: 200m Run 15 WallBall Shots #10/6kg 15 Sit-Ups CrossFit Endurance E05:00MOMx6 Rounds: 200m Run 12 Push Ups 20 Sit-Ups 24 1DB Goblet Lunges #1x17.5/12.5kg 35 Double
CrossFit W.O.D Strength: Tempo Front Squats @32X1 3-3-3-2-2-2 Metcon: 12:00 Min AMRAP: 10 Toes To Bars 10 Box Jump Overs #60/50cm CrossFit Strength Part A: Strict Press 5x5 Part B: 4 Supersets: 5\5 Lateral Box Step Downs 10\10 1DB Bent-Over Rows Part C: 07: