CrossFit W.O.D
Strength:
Bent-Over Rows
5x5
Metcon:
20:00 Min EMOM (For Max Reps):
1.) WallBall Shots #10/6kg
2.) Double Unders
3.) Toes To Bars
4.) Push Ups
CrossFit Endurance
5 Sets:
07:00 Min AMRAP:
800m Run
Into AMRAP:
10 Plate GTOH #15/10kg
10 Alt. Plate OH Lunges
10 Burpees To Plate
01:30 Min Rest Between Sets
CrossFit W.O.D Strength: Tempo Back Squat 5x3 @32X1 Metcon: E03:00MOMx5 Rounds: 200m Run Into: 6 Hang Power Snatch #50/35kg 6 Lateral Burpees Over The Bar CrossFit Strength Part A: Weighted Chin Ups 5-3-3-2-2-2 Part B: E04:00MOMx4 Supersets: 8\8 KB Single Legged Deadlifts Accumulation To
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Clean&Jerk (1+2) Metcon: For Time: 50 Strict Pull Ups Every 10 Reps Perform 10 Alt. Barbell front Rack lunges #75/50kg CrossFit Endurance 15:00 Min AMRAP: 20 Russian KB Swings #24/16kg 20 K2E 20 Alt. Goblet Reverse
CrossFit W.O.D Strength: Weighted Ring Dips 8-6-4-4-2 Metcon: 4 Rounds For Max Reps: 03:00 Min: Cals Echo 02:00 Min: Tuck-Ups 01:00 Min: STOH #60/43kg CrossFit Endurance 10 Rounds: 03:00 Min ON / 01:00 Min OFF: 12/10 Cals Echo Bike 12 Box Step
CrossFit W.O.D Strength: E04:00MOMx4 Sets: 6\6 Weighted Box Step Ups @1131 00:30 Sec Side Plank\Side Metcon: 15:00 Min AMRAP: 8 2DB Box Step Overs #2x22.5/15kg 12 2DB Hang Power Cleans 16 Burpees To Target CrossFit Strength Part A: Paused Deadlift 5x3