CrossFit W.O.D
Strength:
Deadlift
E03:00MOMx6 Sets:
5-5-3-3-2-2
Metcon:
12:00 Min AMRAP:
30 Double Unders
10 Ring Dips
5 Deadlifts #100/70kg
CrossFit Endurance
2 Rounds For Time:
1600m Run
70 KB Swings #16/12kg
35 Box Jump Overs #60/50cm
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To 2 heavy STOH (From Rack) Metcon: For Time: 30 2DB Box Step Overs #2x22.5/15 60 Pull-Ups 30 2DB Box Step Overs CrossFit Strength Part A: Push Press 5x5 *Build Up to A @2RIR Part B: 4 Supersets:
CrossFit W.O.D Strength: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 16:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP:
CrossFit W.O.D Strength: 14:00 Min Build Up to A 1 Heavy Power Clean Metcon: E03:000x4 Rounds: 200m Run/250m Row 1 Rope Climb 5 Power Cleans @70% CrossFit Strength Part A: Tempo Front Squats 4-4-4-3-3-3 @32X1 TEMPO Part B: 15:00 Min For Quality: 5 Ring