Strength:
Romanian Deadlifts
10-10-10
Metcon:
"Nancy"
5 Rounds for time:
Run 400m
15 Overhead Squats (#43/30)
Endurance:
4 Rounds for time:
Run 400m
30 Wallballs (#10/6)
30 Box Jumps
Run 400m
30 X-Ups
30 Back extensions
CrossFit W.O.D: Strength: E2MOM for 14 min: 2 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 4 Round for time: 3 Rope Climb 10 Shoulder To Overhead (#50/35) 20 Wallballs (#10/6)
CrossFit W.O.D: Strength: Back squat 5-5-4-4-3-3 Metcon: EMOM 15min for max rep: 1)Handstand Walk 2)Pull Ups 3)Burpee Broad Jump 4)KB Sumo Deadlift High pull (#24/16) 5)cal Bike
CrossFit W.O.D: Skill: 18 Min work to Handstand walk/free Metcon: 12 Min AMRAP of: 4-8-12-16-20…. Wallballs (#10/6) DBs Step up over (#22.5/15x2) Weightlifting: Part 1: 6 sets: 3 Snatch Deadlift (Tempo) 1 High Hang snatch 45-60% Part 2: Snatch 4 x 3 60-70% 5
CrossFit W.O.D: Strength: 12 min build heavy 2 rep Squat Clean Metcon: 4 Rounds For time: 500/400 m Row // 26/20 Cal Bike 8 Hang Power cleans (#60/40) 15 Box Jumps 8 Front squats (#60/40) Endurance: 40 min AMRAP: 400 m Run 25 Wallballs (#10/