CrossFit WOD
Strength:
15min build up to an RM5 Weighted Chin-ups
Metcon:
4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar
CrossFit W.O.D: Strength: E2mom for 14min: 2 Snatch Deadlift 1 Snatch Pull 1 Power Snatch Metcon: 9min AMRAP of: 15 Wallballs (#10/6) 4-6-8-10-12… Shoulder to overhead (#60/40)
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4 Metcon: 12min AMRAP of: 21 DBs Step-up (#22.5/15,x2) 15 Deadlift (#80/50) 9 Toes-to-bar *Every 3min inc. 00:00 , 6 burpees to target Endurance: 6 Rounds for time: 500/400m Row 30 Meadall cleans (#10/6) 30 DB
CrossFit W.O.D: Strength: 13min find RM4 for the Overhead Squat Metcon: For Time: 33-27-21-15 Goblet Squat(#32/24) KB Russian Swing(#32/24) *After each set 400m run Endurance: 42min AMRAP of: 60 Double unders 20 Suomo deadlift high pull (#16/12) 15 box Jumps 20 Knee-to-elbow Gymnastics:
CrossFit W.O.D: Strength: 15min Build up to RM2 For the touch and go Power clean Metcon: 6 Rounds for time: 30 Double Unders 12 Dual DB Deadlift (22.5/15,x2) 6 Dual DB Squat (22.5/15,x2) CrossFit Strength: Part A: Front Rack Lunge 6-6-4-4-2-2 Part