CrossFit W.O.D:
Strength:
Weighted Dip (ring/bar)
5-5-5-3-3-3
+
60 m Sandbeg Bearhug walk
Metcon:
11min AMRAP of:
8 DBs Hang Power Clean (#22.5/15x2)
10 Wallballs (#10/6)
12 DBs Step Ups (#22.5/15x2)
CrossFit Endurance:
36min AMRAP of:
1000/800m Row
30 KB Swing (#24/16)
30 Jump Squats
30 Tuck-ups
CrossFir W.O.D: Strength: Back Squat 5-5-5-3-3-2-2 Metcon: 4 Rounds: 2min AMRAP OF: 10 Toes to bar 6 DBs Thrusters (#22.5/15x2) -1min rest- CrossFit Strength: Part A: Push press Every 2.5 min for 15 min 5-5-3-3-2-2 Part B: EMOM for 9min min 1- 8 Z-Press with
CrossFit W.O.D: Strength: 12 min build up to 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch Metcon: 19 Min AMRAP of: 20 V-ups 15 Deadlift (#80/55) 50 Double Unders 5 Bar Muscle Ups CrossFit Endurance: E2MOM for 40 min: Part A: 15 Wallball (#10/6)
CrossFit W.O.D: Strength: Every 2min for 14 min: Push Jerk 4-4-3-3-2-2-2 Metcon: 8 Rounds for time: 18 DB Snatch (#22.5/15x1) 15 Box Jump Overs 12 DB Goblet Lunges (#22.5/15x1) CrossFit Endurance: 8 Round for time: 30 Plate sit-ups (#15/10) 20 plate Overhead Lunges
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4-4 Metcon: For Time 3-6-9-12 of: Overhead Squat (#60/40) Burpees Pull-ups CrossFit Strength: Part A: Back squat 20min find RM3 Part B: 3 Super set 10-15 Heel elevated Goblet Squat + 40-60 Sec Heavy Sandbag/Dual KB Hold *1-2 min rest between