CrossFit W.O.D
Strength:
E02:00MOMx8 Sets, Build Up For the following Complex:
3 Position Snatch
(From Floor, From Hang Above Knee, From Hang Below Knee)
Metcon:
12:00 Min Amrap:
10 OverHead Squats #50/35kg
8 Lateral Burpees Over The Bars
6 Toes To Bars
CrossFit W.O.D Strength: 4 SuperSets: 5-5-3-3 Weighted Dips *20-30 Sec L-Sit Hold. Metcon: 4 Rounds For Time: 200m Run 18 2KB Deadlifts #2x24/16kg 12 Box Jump Overs #60/50cm CrossFit Strength Part A: Tempo Strict Press 5x5 @1131 Tempo (3 Sec On the Way Down) Part B:
CrossFit W.O.D Strength: Paused Front Squats (2 sec Hold at the Bottom) 3-3-3-2-2-2 Metcon: 15-12-9 Cals Row Chest to Bar Front Squats @50/35 ---Rest 02:00--- Into "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance E06:00MOMx6 Rounds: 400m Run 20 Plate GTOH #15/
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up For A Heavy (2+2): Power Clean+Push Jerk Metcon: For Time: 30 1DB Hang Power Clean #22.5/15kg 45 V-Ups 60 WallBall Shots #10/6kg 45 Push Ups 30 1DB STOH CrossFit Endurance Part 1: 5 Sets x
CrossFit W.O.D Strength: Weighted Chin-Ups 5x5 Metcon: 4 Rounds Of: 03:00Min Amrap\01:00 Min Rest: 30 Double Unders 20 KB Swings #24/16 10 Goblet Lunges CrossFit Strength Part A: Back Squats 7x3, Build Up to a @2RIR Part B: 3 SuperSets Of: 8\8 1KB