CrossFit W.O.D:
Strength:
E2MOM For 12min:
1 Power Clean With Pause Knee (1sec pause)
1 Hang Power Clean
1 Push Jerk
Metcon:
7 Rounds For time:
8 Burpees Box jump
10 KB Swing (#32/24)
14 Goblet Lunge (#32/24)
Endurance:
E2mom for 36min:
1-2: 200m run
3-4: 15 wall ball + max Double under
5-6: Max Cak Row/Bike
CrossFit W.O.D: Strength: Good morning 8-8-6-6-4-4 Metcon: For time: “Annie” 50-40-30-20-10 Double unders sit-ups Endurance: 10 Rounds For Time: 15/12 Cal Row // 12/9 Cal Bike 10 KB Sumo deadlift high pull (#24/16) 8 Wallballs (#10/6)
CrossFit W.O.D: Strength: weighted dip (bars) 3-3-2-2-1-1 + 20-30 Sec Hollow hold Metcon: For time: 400m run 30 Cluster (#50/35) Endurance: 40min AMRAP of: 800m run 15 Devil press (#15/10,x2) 15 Dual DB hang squat cleans (#15/10,x2) Gymnastics: Skill: Free HandStand Hold 20Min to
CrossFit W.O.D: Strength: Split Jerk: 3-3-2-2-2 Metcon: 3 Rounds: 5min AMRAP of: 10 Front Squats (#60/40) 10 Burpees over bar 10 Toes-to-bar -1min Rest- CrossFit Strenth: Part A: Front Squat 3-3-3-2-2-2 Part B: 3 Super set 5 Seated Box Jump + 10/10 KB Band side *1min Rest
CrossFit W.O.D: Strength: Tempo Overhead Squat(@32x2) 3-3-3-2-2 Metcon: 20min AMRAP of: 200m Run 20m KBS F.R Walking Lunges(#24/16,x2) 7 Sandbeg Over Shoulder (#75/45) 10 KBs Power Cleans (#24/16,x2)