CrossFit WOD:
Strength:
15min build up load for:
Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1)
Metcon:
For time:
21-15-9 reps of:
DB Front Squats (#22.5/15,x2)
Box Jump Overs
HSPU
Endurance:
In Pairs, for max distance in 38min:
Partner 1 - Row for distance
Partner 2 - 2 Rounds of:
12 Gorilla Rows (#16/12,x2)
9 Burpees to target
6 Ring Dips
*Switch roles when parter 2 finished his 2 rounds
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5
CrossFit WOD: Strength: DeadLift 3-3-3-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Wallballs (#10/6) 6 Pushups 4 Burpee Box Jump Overs *Rest 1min between amraps Endurance: 2 Rounds for time: Run 800m 75 Jump Squats Row 1000/800m 75 KB SDHP (#24/16)6 Bike 50/38
CrossFit WOD: Strength: 16min build up load for: Hang Squat Clean + High Hang Squat Clean (1+1) Metcon: 10 Rounds for time: 30 Double Unders 8 Hang Power Cleans (#43/30) 8 V-Ups