Strength:
Push-Press 8-6-4-2-2
Rest 1min between attempts and increase load between sets.
Metcon:
AMRAP in 16min of the ladder:
10-20-30-40-50-60.... etc
Sumo-Deadlift High Pulls (#20/15)
Jumping Lunges
CrossFit W.O.D Strength: Weighted Push Ups 5x5 00:30 Sec Wall Sit In B\W Sets Metcon: Event 10: "Run Hang Squat Clean" 4 R.F.T: 600m Run 10 Hang Squat Cleans #60/42.5kg T.C-22:00 Min CrossFit Strength "The CrossFit Total&
CrossFit W.O.D Strength: Sumo Deadlift 8-6-6-4-4 Metcon: Event 14 "Triple Pig": For Time: 10-15-20 Box Jump Overs #60/50cm 15-20-25 WallBall Shots #10/6kg 30-45-60 Double Unders 2-4-6 Sandbag Over The Shoulder #75/50kg T.C-15:00 Min CrossFit Endurance 4 Rounds For Time: 1,000/
CrossFit W.O.D Strength: E02:00MOMx6 Sets, Build Up For Load: 2.1 Tng Power Cleans Metcon: Event 1:"2007 Hopper": For Time: 1,000/800m Row Time Cap: 05:00 Min ** 02:00 Min Rest ** Into 5 R.F.T: 12 Pull Ups 7 Push Jerks
CrossFit W.O.D Strength: Weighted Pull Ups 8-6-6-4-4 Metcon: 20:00 Min EMOM (For Max Reps): 1.) Air Squats 2.) Abmat Sit-Ups 3.) Russian KB Swings #32/24kg 4.)Cals Bike CrossFit Strength "The CrossFit Total" Part A: Events 3: 1 Rep Max Back Squat Part B: