Strength:
Front Squat
3-3-3-2-2-2
Metcon:
For time:
50-40-30-20-10
Double Unders
Situps
KB SDHP (#32/24)
Outdoor:
AMRAP in 30min of:
30 Mountain Climbers
24 X-Ups
18 Walking Lunges steps
12 Diamond Pushups
6 Rollups
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 10 Min AMRAP of: 3 Bar Muscle up 12 DB Snatch (#22.5/15x1) 24 Sit-ups Endurance: Emom For 42min: 1)cal Bike 2)Kb Swing (24/16x1) 3)Mountain climber 4)Kb goblet squats (24/16x1) 5)run 6)rest Gymnastics:
CrossFit W.O.D: Strength: E2MOM for 14 min: 2 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 4 Round for time: 3 Rope Climb 10 Shoulder To Overhead (#50/35) 20 Wallballs (#10/6)
CrossFit W.O.D: Strength: Back squat 5-5-4-4-3-3 Metcon: EMOM 15min for max rep: 1)Handstand Walk 2)Pull Ups 3)Burpee Broad Jump 4)KB Sumo Deadlift High pull (#24/16) 5)cal Bike
CrossFit W.O.D: Skill: 18 Min work to Handstand walk/free Metcon: 12 Min AMRAP of: 4-8-12-16-20…. Wallballs (#10/6) DBs Step up over (#22.5/15x2) Weightlifting: Part 1: 6 sets: 3 Snatch Deadlift (Tempo) 1 High Hang snatch 45-60% Part 2: Snatch 4 x 3 60-70% 5