Strength:
E2MOM for 16min (8sets):
2 Hang Power Cleans
2 Front Squats
2 Push-Jerks
Increase load between sets
Metcon:
AMRAP in 10min:
5 Power Cleans (#60/40)
5 Burpees over the bar
5 Rollups
CrossFit W.O.D Strength: Weighted Chin-Ups 4-4-3-3-2-2 Metcon: 15:00 Min Amrap: 18/15 Cals Row 16 1DB STOH #1x22.5/15 12 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance Part A: 5 Rounds of 1 Stairs Ascend For Time, 1:1 Work\Rest. Part B: 25:
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build Up for a Heavy Complex of: 1 Snatch Pull 2 Hang Squat Snatch Metcon: 10-9-8…1. Medball Cleans #10/6kg Burpees To Target V-Ups CrossFit Strength Part A: Back Rack Lunges 8-8-6-6-4-4 (Total) Part B: On a 15:
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 4 R.F.T: 400m Run 10 Pull Ups 15 1KB Goblet Squats #1x32/24kg CrossFit Endurance 40:00 Min AMRAP: 400m Run 20 Plate Gtoh #15/10kg 10 Knees to Elbows 20 Plate Russian Twists 10 Hand Release Push Ups
CrossFit W.O.D Strength: Deadlift 5-5-3-3-1-1 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 10 Box Jump Overs #60/50cm 10 1DB Devil's Press #1x22.5/15kg *Into Max Reps Sit-Ups CrossFit Endurance For Time: 1,000m Row 80 Double Unders 60 Tuck-Ups