CrossFit WOD:
Strength:
Barbell Bent-Over Rows
5-5-5-5-5
Metcon:
6 Rounds for max reps:
2min work, 1min rest:
12 Air-Squats
8 Pushups
4 Hang Power Cleans (#70/45)
Endurance:
3 Rounds for time:
75 Double Unders
50 KB SDHP (#16/12)
75 Double Unders
50 KB Box Step-ups (#16/12,x1)
CrossFit W.O.D: Strength: 4 Sets: 3 OverHead Squat + 6/6 Split Stance Single Arm Kettlebell Romanian Deadlift Metcon: In Teams of 2 (I.G.Y.G) 3 Rounds: 200 Double under 40 Wall Ball (#10/6) 30 Box Jump Over 20 Synchro Burpees *One Work and one Front
CrossFit W.O.D: Strength: 5 Sets 5 Pendlay row + 30 Sec Dual Plate Pinch hold Metcon: 10 Min AMRAP of: 1 Legless Rope Climb 10 Goblet Lunge (#32/24) 15 KB Swing (#32/24) Weightlifting: Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks: Snatch Pull
CrossFit W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk