Strength:
5 Sets:
5/5 Weighted Step-ups
*5sec tempo on the way down for each rep
*Rest 2:00
Metcon:
AMRAP in 20min of:
31 Double Unders/Mountain Climbers
12 HSPU/Pike Pushups
20 Broomstick Squat Snatches
CrossFit W.O.D: Strength: Bent Over Row 5-5-4-4-3 Metcon: 4 Rounds For Time: 400m Run 16 DB Snatch (#22.5/15x1) 15/12 Cal Row // 12/9 Cal Bike 3 Wall Walk CrossFit Strength: Part A: Bench Press 18min Build RM3 for the bench press Part B: 3-4 sets
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: 10Min AMRAP of: 10 Wall Ball (#10/6) 16 Medball Overhead Lunges (#10/6) 2 Rope Climb Endurance: 40min AMRAP: 500/400 m Row 10 Pull-ups 15 Plate
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 + 15-20 Hollow-rock Metcon: 8 Rounds For Time: 8 Push-press (#43/30) 14 Box Jumps overs CrossFit Strength: Part A: Back Squat 5-5-5-3-3-3 Part B: 4 Super Set: 5/5 Goblet Cossack squat + 20-30 Sec L-sit Metcon: 3 Rounds For time: 10 KB
CrossFit W.O.D: Strerngth: Strict Press 5-5-3-3-3 Metcon: 19min AMRAP of: 60 Double Unders 15 Front Squat (#50/35) 15 Handstand Push-up 20 Sit-ups Endurance: 8 Rounds for time: 400m Run 15 Dual DB Step-overs (#15/10x2) 15 Dual DB Thruster(#15/10x2) 3 Wall walk