CrossFit W.O.D
Strength:
Barbell Bent Over-Rows
8-8-6-6-4-4
*40 Sec Weighted Plank After Each Set.
Metcon:
15:00 Min Amrap:
20 Alternating DB Snatches #1x22.5/15kg
18\25 Cals Row
16 Sit-Ups
CrossFit Enudrance
Part A:
C2 Rower Intervals: 4x600m
01:00 Min Rest b\w Intervals
Part B:
For Time-1\2 "Murph"
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
CrossFit W.O.D Strength: Tempo Back Squats 5x3 *3 Sec On the Way Down. Metcon: 21-18-15-12-9-6-3 KB Swings #24/16kg Box Jump Overs #60/50cm *Every Min On The Min(Including 00:00)-5 Push Ups CrossFit Strength Part A: E02:30MOMX6 Sets: 8 Barbell Z-Press Part B: 4
CrossFit W.O.D Strength: E02:00MOMx6 Sets: Snatch Balance+Over Head Squats (2+2) Metcon: 3 Rounds For Time: 15 1DB OverHead Squats #1x22.5/15kg 15 Lateral Burpees Over The DB 02:00 Min Rest Into: 20-15-10-5 2DB Front Rack Lunges #2x22.5/15kg HSPU CrossFit Endurance 40:
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of: