CrossFit W.O.D
Strength:
Front Rack Lunges
10-10-8-8-6-6 (Total)
*In B\W Sets: 20-30 sec Hollow Hold\Weighted Hollow.
Metcon:
8 RFT:
18 V-ups
12 Alt. DB Snatch #22.5/15
6 Burpee Pull Ups
CrossFit Endurance
40:00 Min AMRAP
15 1DB Devil's Press #1x15/10
15 OverHead Alt. Lunges R
15 OverHead Alt. Lunges L
15 Burpees Over The DB
15 Sit-Ups
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build up to 2RM Thruster Metcon: 10:00 Min EMOM: 1.)8 Thrusters #35/50 2.)12\15 Cals Row CrossFit Strength Part A Back Squats 5x5, Build up to a set of a @1RIR For the day Part
CrossFit W.O.D Strength: Weighted Pull-ups 3-3-2-2-1-1-1 *In B\W Sets: 20-30 sec side Plank\Per Side. Metcon: 20:00 Min AMRAP: 15\12 Cals Row or 12\9 Cals Bike 9 Box Jump overs #60/50cm 6 Toes to Bars 3 Wallwalks CrossFit Endurance E05:00momx7 sets: 30
CrossFit W.O.D Strength: Deadlift E03:00MOMx5 Sets: 5 Deadlifts Metcon: 14:00 Min AMRAP: 400m Run 15 Alt. KB Goblet Lunges #24\16 30 KB Swings #24\16 CrossFit Endurance For Time: 1,600m Run Into 5 Rounds: 10 Burpees to target 20 Wallball Shots #10/6 30
CrossFit W.O.D Strength Paused Pendlay Rows. 6-6-6-4-4-4 *2 sec Pause at the top of each rep. *10-20 V-ups After Each set Metcon: E02:30MOMX5 Rounds: 200m Run into AMRAP- 6 Pull-Ups 6 STOH #43\30 CrossFit Strength Part A Push Press 5-5-3-3-3-3 *Build Up to a Heavy Triple