CrossFit WOD:
Strength:
12min build up to a 3-rep touch and go Squat Clean
Metcon:
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air-Squats
Endurance:
AMRAP in 35min of:
10 DB Burpees (#15/10,x2)
15 DB Deadlifts (#15/10,x2)
20 Pushups
25 Situps
30/24 Cal Bike (or 500/400m Row)
CrossFit WOD: Strength: 12min build up load for: Muscle Clean + Strict Press (1+3) Metcon: 5 Rounds for time: Run 400m 12 KB Swings (#24/16) 12 Knees-to-elbows Endurance: AMRAP in 35min of: Row 200-400-600… +200m 25 Wallballs (#10/6) 25 Bod Jumps
CrossFit WOD: Strength: 15min build up load for: Clean Pull + Hang Squat Clean (1+1) Metcon: For time: 25 Hang Power Cleans (#50/35) 50 Front Squats 25 Hang Power Cleans *Every drop of the bar - 1 Rope Climb
CrossFit WOD: Strength: Floor Press 5-5-3-3-3-3 Metcon: AMRAP in 18min of: 40 Double Unders 30 Situps 20 DB Snatch (#22.5/15,x1) 10 Ring Dips Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers 30 Air-Squats 20 Russian KB Swings (#24/16)
CrossFit WOD: Strength: Front Squat 2-2-2-1-1-1-1 Metcon: AMRAP in 10min of: 3 Burpees over the bar 3 Hang Squat Cleans (#70/45) 3 Bar Muscle-ups Endurance: AMRAP in 32min of: 30 Wallballs (#10/6) 30 Box Jumps 30 Burpees 30 KB SDHP (#24/16)