CrossFit W.O.D:
Strength:
5 Set of:
Bulgarian Split Squat
6-4-4-3-3 (each leg)
+
30 sec Hamstring plank
Metcon:
4 Rounds for time:
200m run
1 Legless rope climb
7 Hang Power Snatch (#50/35)
Endurance:
E2MOM for 36min:
2)2min AMRAP of:
10 Hang DB Snatch (#17.5/12.5,x1)
5 Burpees over DB
CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+
CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press
CrossFit W.O.D: Strength: E2MOM for 12 Min: 1 Power Snatch 1 Hang Power Snatch Metcon: EMOM 20min for max rep: min 1- Cal row/bike min 2- DBs Step up over (#22.5/15,x2) min 3- DB Overhead Lunge (#22.5/15,x1) min 4- Toes to
CrossFit W.O.D: Strength: Strict Press 5-5-5-3-3-3 Metcon: 9Min AMRAP of: 8-12-16-20… Dual KBs Front Rack Lunge (#24/16,x2) Pull-ups Endurance: 10 Rounds for time: 500/400m Row // 26/20 Cal Bike 10 Pull ups 15 Box jump overs Gymnastics: Skill: Bar Muscle Up -Hollow+ Arch -Kip -Transition