CrossFit W.O.D
Strength:
On A 14:00 Min Running Clock:
Build Up To A 2RM Cluster
Metcon:
E03:00MOMx4 Sets:
15/12 Cals Bike
12 2DB Thrusters #2x22.5/15kg
*Into Max Reps Sit-Ups For The Remaining.
CrossFit Endurance
40:00 Min AMRAP:
400m Run
16 1DB Devil's Press #15/10kg
16 Alt. 1DB Front Rack Lunges
16 Sit-Ups
16 1DB Box Step Ups #60/50cm
**Every 04:00, Including 00:00: Peform 40 Double Unders
CrossFit W.O.D Strength: 4 Supersets: 5 Weighted Chin Ups 6\6 2DB Weighted Box Step Ups Metcon: Cindy: 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Endurance E05:00MOMx7 Rounds: 30/24 Cals Row 15 V-Ups 18 Plate GTOH #15/10kg
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups