CrossFit WOD:
Strength:
15min build up load for:
Power Snatch + Hang Squat Snatch (1+2)
Metcon:
4 Rounds for max reps:
4min AMRAP:
20 Double Unders
7 Hang Power Snatch (#40/30)
5 Burpees over the bar
*Rest 1min between rounds
CrossFit WOD: Strength: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders
CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 3-6-9-12… +3 Russian KB Swings (#32/24) Pullups Box Jumps Endurance: AMRAP in 35min of: 30/24 Cal Bike 30 Wallballs (#10/6) 30 Pushups 30 Medball Overhead Situps (#10/6) 30 DB Deadlifts (#15/10,x2)
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 2-2-2-2-2-2 Metcon: 5 Rounds for time: 30 Air-Squats 12 DB Clean and Jerks (#22.5/15,x2) Endurance: 7 Rounds for time: Row 500/400m 10 Toes-to-bar 20 Box Jumps 30 KB Russian Twists (#16/12)