CrossFit W.O.D:
strength:
Split Jerk
4-4-3-3-2-2
Metcon:
9min AMRAP of:
10 Wall Balls (#10/6)
5 Devil Press (#22.5/15,x2)
10 DBs Step-ups (#22.5/15,x2)
Endurance:
E5MOM for 40min:
500/400m Row
20 Wallballs (#10/6)
15 KB Swing (#24/16)
10 Toes-to-bar
CrossFit W.O.D: Strength: Tempo Strict press (@x232) 4-4-3-3-2-2 Metcon: 5 rft: 2 Rope climb 6 Strict handstand push-ups 12 DBs Thruster (#22.5/15,x2) Endurance: E6MOM for 36min: 1 Stairs Ascend 20 Medball cleans (#10/6) 10x10m Shuttle Run 50 Double unders
CrossFit W.O.D: Strength: 14min build up to heavy complex: 1 Squat clean 1 Front squat 1 Push jerk Metcon: 20min AMRAP of: 21 Box jumps 15 Deadlift (#90/60) 9 Ring Dips 20/16 Cal Row // 15/12 Cal Bike CrossFit Strength: Part A: Tempo Bench Press (@32x3)
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