CrossFit WOD:
Strength:
Dual DB Tempo Box Step-ups @X041
8-8-8-8-8 (4/4)
*Rest 1:30-2:00 between sets
Metcon:
AMRAP in 12min of:
4 Bar Muscle-ups
8 Dual KB Deadlifts (#32/24,x2)
12 V-Ups
CrossFit W.O.D: Strength: 4 Super Sets: 5 Weighted Dip (bar) + 45-60 Sec Heavy Dual KB/DB farmer hold Metcon: Every 2min For 18min: 9 Burpees 12 Kb Swing (#32/24) 15 Wallball (#10/6) Endurance: 38min AMRAP of: 26/20 Cal Bike 20 DBs Thruster (#15/10,x2)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-2 Metcon: E5MOM For 20min: 200m Run 30 Squat jumps 15 KB Swing (#32/24) *Max Handstand push-ups till 4:15 Weightlifting: Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 2 Rounds For Time: 20 Strict Pull-ups 40 Dual DB Shoulder to overhead (#22.5/15,x2) 60 Wall-balls (#10/6) 80 KB Sumo Deadlift high pull (#24/16) Endurance: 40min AMRAP of: 15 Box Jump overs 20 DB Snatch (#15/