CrossFit W.O.D
Strength:
Sumo Deadlift
8-6-6-4-4
Metcon:
Event 14 "Triple Pig":
For Time:
10-15-20 Box Jump Overs #60/50cm
15-20-25 WallBall Shots #10/6kg
30-45-60 Double Unders
2-4-6 Sandbag Over The Shoulder #75/50kg
T.C-15:00 Min
CrossFit Endurance
4 Rounds For Time:
1,000/800m Row
4 WallWalks
8 Pull Ups
16 Burpee Box Jump Overs #60/50cm
32 KB Swings #16/12kg
CrossFit W.O.D Strength: E02:00MOMx6 Sets, Build Up For Load: 2.1 Tng Power Cleans Metcon: Event 1:"2007 Hopper": For Time: 1,000/800m Row Time Cap: 05:00 Min ** 02:00 Min Rest ** Into 5 R.F.T: 12 Pull Ups 7 Push Jerks
CrossFit W.O.D Strength: Weighted Pull Ups 8-6-6-4-4 Metcon: 20:00 Min EMOM (For Max Reps): 1.) Air Squats 2.) Abmat Sit-Ups 3.) Russian KB Swings #32/24kg 4.)Cals Bike CrossFit Strength "The CrossFit Total" Part A: Events 3: 1 Rep Max Back Squat Part B:
CrossFit W.O.D Strength: Back Rack Reverse Lunges 12-10-10-8-8 (Total) Metcon: For Time: 800m Run 10 Plate GTOH #20/15kg 10 Plate Bearhug lunges 400m Run 20 Plate GTOH #20/15kg 20 Plate Bearhug lunges 200m Run 30 Plate GTOH #20/15kg 30 Plate Bearhug lunges
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Snatch Balance 1 Tempo Overhead Squat @53X1 Metcon: For Time: 21-15-9 Hang Power Snatch #43/30kg Lateral Burpees Over The Bar CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50% Part 2: Hang Snatch Pull