CrossFit W.O.D:
Strength:
Push jerk
4-4-4-3-3
Metcon:
16min AMRAP of:
500/400m Row // 26/20 Cal Bike
15 Dual DB Thruster (#22.5/15x2)
3 wall-walk
Endurance:
38min AMRAP of:
1 Stairs ascend with KB (#16/12)
15 KB Goblet Squat
15 KB Sumo deadlift High pull
20 Box Jump overs
CrossFit W.O.D: Strength: 15min Build up to heavy set of: 1 power snatch 1 hang power snatch Metcon: For Time: 80 Box jump overs 70 V-ups 60 DB Snatch (#22.5/15x1) 50 Front Squat (#60/40) 40 Alt. DB Hang clean & jerk (#22.5/15x1) Endurance:
CrossFit W.O.D: Strength: Deadlift 6-6-4-4-3-3 Metcon: 12min EMOM for max rep: min1- Max KB Goblet Lunges (#32/24) min2- Max KB Sumo deadlift high pull min3- Max Burpee Pull-ups CrossFit Strength: Part A: 20min Build up to RM2 Front Squat Part B: 3-4 Sets of: 8/8 Bulgarian
CrossFit W.O.D: Strength: 5 Super sets: Weighted Dip 4-4-3-3-3 + 30 Sec L-sit Metcon: For Time: 100 Double unders 20 Chest-to-bar 40m Handstand walk 60 Plate Ground-to-overhead (#20/15) 100 Double unders
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Squat Clean 1 Hang Squat Clean 1 Push-jerk Metcon: 20min AMRAP of: 10 Burpees Box jumps 20 Dual DB Deadlift (#22.5/15) 10 Dual DB Shoulder-to-overhead(#22.5/15) 20 Dual DB Front rack lunges(#22.5/