CrossFit W.O.D
Strength:
Tempo Romanian Deadlift
E02:30x6 Sets:
6-6-6-4-4-4
@31X1 TEMPO
Metcon:
5 Rounds for time:
400m Run
5 Bar Muscle Ups
10 OverHead Squats #50/35
CrossFit Endurance
15:00 Min AMRAP:
3-6-9-12-15.. Etc.
Plate OverHead Sit-Ups #15/10
Plate Over Head Lunges
03:00 Min Rest
Into 5 Rounds For Time:
25 DB Snatch #17.5/12.5
20 Box Jump Overs #60/50cm
10 Toes To Bars
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up to A Heavy complex: 1 Squat Clean 2 Push Jerks 1 Thruster Metcon: For Time: 15 Lateral Burpees Over The Bar 25 Front Squats #50/35 50 Toes To Bars 25 Front Squats #50/35 15 Lateral Burpees Over The
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00
CrossFit W.O.D Strength: Bench Press 6-6-4-4-2-2 *Build Up for a 2RM *5\5 Weighted High Box Step Ups After Each Set (Build up for Load) Metcon: For Time: 15 Burpee Box Jump overs #60/50cm 50 Double Unders 20 V-ups 50 Double Unders 25 Push-Ups 50 Double Unders
CrossFit W.O.D Skill: On a 14:00 Min Running Clock, Practice Kipping Toes To Bars Metcon: E04:00MOMx4 Rounds: 400m Run 10 Deadlifts #100/70 Into Max Toes To Bars for the remaining weightlifting Part 1- 3 Pos. Snatch DL 1 High Hang pull 1 High Hang snatch