CrossFit W.O.D:
Strength:
4 Super sets:
5 pendlay row
+
45-60 Sec Sandbag bearhug hold
*1-1.5min rest between set
Metcon:
For time:
50 Air Squat
30 Push Jerk (#50/35)
50 Air Squat
20 Push Press (#50/35)
50 Air Squat
10 Strict Press (#50/35)
Endurance:
3 Rounds
4.5min AMRAP of:
10 Wallballs (#10/6)
20 mountain climber
-1min Rest-
4.5min AMRAP of:
12/9 Cal row
8 Alt. Devill press (17.5/12.5,x1)
-1min Rest-
CrossFit W.O.D: Strength: Evrey 2min For 14min: 1 Power snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: For Time: 8-7…1 Squat Clean (#60/40) Strict Ring Dips Endurance: Every 8min for 40min: 800m Run 20 Knee to elbow 30 DBs Thruster (#15/10,x2) 40 Sit-ups
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-8-6-6-6 Metcon: 8 Rounds For time: 5 Burpees 7 DB Split Jerk (L) (#22.5/15,x1) 5 Burpees 7 DB Split Jerk (R) (#22.5/15,x1) CrossFit Strength: Part A: 22min Find RM1 Deadlift Part B: 3 Super sets: 12/
CrossFit W.O.D: Strength: 14min Build up to RM2 for the Split Jerk Metcon: 5 Rounds for time: 200m Farmer carry (#24/16,x2) 70 Double unders 20 Goblet Squat (#24/16)
CrossFit W.O.D: Strengt: Romanian Deadlift 6-5-5-4-4 Metcon: 16min AMRAP of: 15 KB Swing (#24/16) 10 Burpees to target 200m Run -1min Rest between rounds- Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: From block (below the knee) Pausing Snatch (3 sec pause above the