CrossFit WOD:
Strength:
Weighted Dips (bars/boxes)
5-5-3-3-3
Metcon:
7 Rounds for time:
7 Sumo-Deadlift High Pulls (#50/35)
7 Burpees over the bar
7 Toes-to-bar
7 V-Ups
Crossfit W.o.D: Strength: Every 2min For 14min Build Heavy complex: 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 5 Rounds For time: 400m run 20 KB Russian Swing (#32/24) 10 Chest-to-bar Endurance: 38Min AMRAP of: 400m Run 15 Devill press (#15/10x2) 15
CrossFit W.O.D: Strength: Floating Deadlift 8-8-6-6-6 Metcon: 11min AMRAP: 10 Jump Squat 10 Shoulder to overhead (#50/35) 15 Sit-ups CrossFit Strength: Part A: Bench Press 5-5-5-3-3-3 Part B: 4 Super Set: 10 Dual DB Arnould Press + 20-30 Sec Ring Dip hold (at the bottom) Metcon: 3min AMRAP
CrossFit W.O.D: Strength: Bench Press 6-6-4-4-2-2 Metcon: 14min AMRAP of: 5 Sandbag Clean (#75/45) 16 Dual DB Step-ups overs (22.5/15x2) 16m Handstand Walk
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: For Time: 120 KB Swing (24/16x1) 80 KB Overhead Lunges (24/16x1) 40 Burpees 20 Strict Handstand Push-ups Weightlifting Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -