CrossFit W.O.D:
Strength:
Front Squat
4-4-4-4-4
Metcon:
12-9-6-3 Rep of:
Hang power snatch (#50/35)
Burpee over bar
Chest to bar
Edurance:
2 Rounds of:
6 min AMRAP of:
15 Wall ball(#10/6)
10 Pull ups
-1 min rest-
6 min AMRAP of:
15/12 Cal Bike/Row
20 m’ Walking Lunges
-1 min rest-
6 min AMRAP of:
20 KBs swing (#20/16)
10 Box jump overs
-1 min rest-
CrossFit W.O.D: Strength: 18 min build to an RM3 Front Squat Metcon: 3 Rounds for time: 2 Rope Climbs 5 Hang Squat Cleans (#70/45) 15 Toes-To-Bar 5 Shoulder To Overhead (#70/45)
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12
CrossFit W.O.D: Strength: Every 2 min for 10 Min: 1 Snatch Balance + 2 Overhead Squat Metcon: 18 min AMRAP of: 25 overhead squat (#43/30) 25 wall ball (#10/6) 25 burpees 25 ring dip 25 box jump