CrossFit WOD:
Strength:
Push-Jerk
4-4-3-3-2-2-2
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15,x2)
Endurance:
4 Rounds for max reps:
1min Burpees to target
2min KB Box Step-Overs (#16/12,x1)
3min Row/Bike (calories)
2min KB Swings (#16/12)
1min Toes-to-bar
*1min Rest between rounds
CrossFit WOD: Strength: Barbel Lunges (BTN) 15min build up load for an RM6 (3/3) Metcon: AMRAP in 12min of: 6 DB Hang Squat Cleans (#22.5/15,x2) 6 Box Jumps 6 Ring Dips Endurance: 6 Rounds for time: Row 500/400m 60 Mountain Climbers 30 Wallballs (#10/6)
CrossFit WOD: Strength: Weighted Pullups 2-2-2-2-2-2 Metcon: For time: Run 800m 30 Overhead Squats (#50/35) 30 Pushup-Burpees Over Bar
CrossFit WOD: Strength: E3MOM for 15min: Power Clean (touch and go) 3-3-3-2-2 Metcon: AMRAP in 16min of: 12 Russian KB Swings (#32/24) 9 Toes-to-bar 6 Box Jump Overs Endurance: 10 Rounds for time: 10 Plate G2OH (#20/15) Run 200m 10 Knees-to-elbows Run 200m
CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 7 Thrusters (#60/40) 7 C2B Pullups