CrossFit W.O.D
Strength:
Weighted Pull-Ups 3-3-3-2-2-2
+
20-30 Sec Weighted Hollow Hold B\W Sets.
Metcon:
16:00 Min EMOM: (For Max Reps)
1.)Box Jumps #60/50cm
2.)Alt. Lunges
3.) HSPU
4.) Sit-Ups
CrossFit Endurance
E06:00MOMx6 Alt Rounds:
24/18 Cals Row
+
15 Dual DB Hang Cleans #2x17.5/12.5
Into AMRAP: Air Squats, Push-Ups, Sit-Ups
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP:
CrossFit W.O.D Strength: 14:00 Min Build Up to A 1 Heavy Power Clean Metcon: E03:000x4 Rounds: 200m Run/250m Row 1 Rope Climb 5 Power Cleans @70% CrossFit Strength Part A: Tempo Front Squats 4-4-4-3-3-3 @32X1 TEMPO Part B: 15:00 Min For Quality: 5 Ring
CrossFit W.O.D Skill: 12:00 Min Practice Legless Rope Climbs Metcon: 21.3 Open Workout For time: 15 Front Squats #42.5/30kg 30 Toes To Bars 15 Thrusters 01:00 Min Rest 15 Front Squats 30 Chest To Bars 15 Thrusters 01:00 Min Rest 15 Front
CrossFit W.O.D Strength: Back Squats 5X5 Metcon: 20:00 Min AMRAP: 24/20 Cals Bike 3 Wallwalks 12 Russian KB Swings #32/24 Weightlifting Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks Snatch Pull Snatch OH Squat 5x 2+1+1 65-70% 5x 1+