CrossFir W.O.D:
Strength:
15min Build Heavy complex
1 Squat Clean
1 Push Jerk
1 Front Squat
Metcon:
11min AMRAP of:
30 Double unders
6 Hang Power Snatch (#50/35)
3 Overhead Squat (#50/35)
15 Sit-ups
Endurance:
6 Rounds For time:
400m Run
25 Plate Ground-to-overhead (#20/15)
20 KB Swing (#16/12)
15 Squat Jumps
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 10 Rounds For time: 5 Dual DB Thruster (#22.5/15,x2) 5 Toes-to-bar 5 Burpees to target Endurance: 3 Rounds of: 6Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 15 Wallballs (#10/6) 10 Medball Sit-ups (#10/
CrossFit W.O.D: Strength: pause Push press 4-4-4-3-3 *2 sec pause in the dip Metcon: 5 Rounds For time: 2 Legless Rope Climb 400m Run 10 Hang Clean & Jerk (#50/35) CrossFit Strength: Part A: Bench press 5-5-4-4-3-3 Part B: 4 Super sets: 8-10 Dual DB Z-press + 3-5
CrossFit W.O.D: Strength: Thruster 5-5-4-4-3-3 Metcon: In pairs (I go you go) 4 Rounds for time: 30 Sync. Air Squats 6 Bar Muscle up 30 Sandbag Lunges (#60/30) 6 Bar Muscle up
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-2-2 Metcon: Every 3Mim for 12min: 20 V-ups 15 DB Goblet Squat (#22.5/15x1 10 Alt DB Devil press (#22.5/15x1) Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the