Strength:
Sumo-Deadlift
4-3-3-2-2
Metcon:
For time:
3 Rounds:
15/12 Cal Bike
10 DB Push-Press (#22.5/15,x2)
2 Rounds:
50 Double Unders
5 Rope Climbs
1 Round:
30 Burpees
10 Sandbag Over Shoulder (#75/45)
Endurance:
AMRAP in 40min of:
5 Burpees
10 KB Box Step-ups (#16/12,x1)
15 Russian KB Swings (#16/12)
Run 400m
15 Situps
10 Box Jumps
5 Pike Pushups
Run 400m
CrossFit W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk
CrossFit W.O.D: Strength: Pause Back Squat (3 sec stop in bottom) 4-4-3-3-2-2 Metcon: “Diane” 21-15-9 Rep of: Deadlift (#100/70) Handstand push up Endurance: 2 Rounds of: 12 min AMRAP of: 20 Tuck ups 15 Wall Ball (#10/6) 10 Pull Ups -1.5 Min Rest- 12 Min
CrossFit W.O.D: Strength: 14 Min Build Heavy Set: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: Evrey 1.5 min for 18 min : 1- 200 M run 2- 15 Wall Ball(#10/6) + Max Toes To Bar 3- 10 Step Up Over(#22.5/15x2) + Max