CroosFit W.O.D:
Strength:
E2MOM for 12 min:
Power Snatch
3-3-2-2-1-1
Metcon:
15 Min AMRAP of:
20/15 cal Row // 15/12 cal Bike
15 Chest-to-bar
15 Burpees to target
15 Goblet squats (#24/16)
Endurance:
40 Min AMRAP of:
10-20-30-40-50…
Medball Cleans(#10/6)
Situps
Hang DB Squat Cleans(#15/10x2)
Burpees
==CrossFit W.O.D:** Strength: E2.5MOM for 15min: Good Morning 8-8-5-5-3-3 + 10-16 Seated legs raises Metcon: For time: 10-9-8-7…1 Overhead Squats (#50/35) Ring Dips
CrossFit W.O.D: Strength: E2MOM for 10min: Split Jerk 3-2-2-1-1 Metcon: EMOM for 20min for max reps: 1- Pullups 2- Jump Squats 3- H.S.P.U 4- Double Unders Endurance: EMOM for 42min of: 1. Double Unders 2. KB Swings (#20/16) 3. Goblet Stepups (#20/16) 4.
CrossFit W.O.D: Strength: 18 min build to an RM3 Front Squat Metcon: 3 Rounds for time: 2 Rope Climbs 5 Hang Squat Cleans (#70/45) 15 Toes-To-Bar 5 Shoulder To Overhead (#70/45)
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups