CrossFit WOD:
Strength:
E2.5MOM for 15min:
Front Rack Lunges
6-6-6-4-4-4
Metcon:
AMRAP in 7min of:
6 DB Thrusters (#22.5/15,x2)
6 Burpees Over DB (#22.5/15,x1)
*Rest 1min and then:
AMRAP in 7min of:
6 C2B Pullups
6 Box Jumps
Endurance:
6 Rounds for time:
Bike 30/24 Cal
20 Plate Overhead Lunges (#20/15)
15 Plate G2OH
10 Burpees on Plate
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups
CrossFit WOD: Strength: E2MOM for 14min: High Hang Squat Clean 2-2-2-1-1-1-1 Metcon: For time: 3 Rope Climbs 75 Jump Squats 3 Rope Climbs 50 Pushups 3 Rope Climbs 25 Toes-to-bar 3 Rope Climbs Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: From Blocks: Snatch Pull Snatch OH
CrossFit WOD: Strength: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar