CrossFit W.O.D
Strength:
Front Squats
3-3-3-2-2-2
Metcon:
5 R.F.T:
15/12 Cals Echo Bike
9 Hang Power Cleans #50/35KG
6 STOH
CrossFit Endurance
40:00 Min AMRAP:
400m Run
30 Plate GTOH #15/10kg
60 Sit-Ups
30 Alt. Plate OH Lunges
60 Alt. Plate Russian Twists
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups
CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg
CrossFit W.O.D Strength: 15:00 Min To Build For A Heavy Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon: 12:00 Min AMRAP: 3 Bar Muscle Ups 6 Box Jumps 12 DB Snatches #1x22.5/15kg CrossFit Weightlifting