CrossFit W.O.D:
Strength:
weighted Pull-ups
5-5-4-3-3
+
8 Dual DB Z-press
Metcon:
15min Emom For max rep:
min1- Max Cal Row/Bike
min2- Max Squat Clean (#70/45)
min3- Max Medball Sit-ups
Endurance:
40min EMOM for max reps of:
min1- DBs Thruster (#15/10x2)
min2- Knees-to-elbow
min3- KB Swing (#16/12x1)
min4- Jump Squat
min5- Rest
CrossFit W.O.D: Skill: 15min practice Rope climb ADV. Every 1.5min for 15min 1 legless rope climb/ seated rope climb / weighted rope climb Metcon: Metcon: 10-9-8-7-6… Deadlift (#100/70) Handstand Push-ups *after each rounds 25 mountain climber CrossFit Strength: Part A: Front rack Lunges 6-6-4-4-2-2 Part B: 3
CrossFit W.O.D: Strength: 15min Build Heavy complex of: 2 Clean Pull 1 Power Clean 1 Squat Clean Metcon: 2 Rounds 5min AMRAP of: 60 Double unders 10 Wallball (#10/6) -30sec Rest- 5min AMRAP of: 10 Dual DB Snatch (#22.5/15x2) 1-2-3-4… Wallwalk -30sec Rest- CrossFit Strength:
CrossFit W.O.D: Strength: Tempo Front Squat (@32x3) 4-4-4-3-3-3 Metcon: For time: 30 Air Squat 20 Hang Power Snatch (#43/30) 5 Ring Muscle-ups 20 Hang Power Snatch (#43/30) 30 Air Squat Endurance: 38min AMRAP of: 15 Burpees box jump overs 20 Wallball (#10/6) 25 Medball Sit
CrossFir W.O.D: Strength: Every 1.5min For 12 min build heavy rep of Truster (from the rig) Metcon: 4 Rounds for time: 30/24 Cal Row // 24/18 Cal Bike 12 Dual DB Deadlift (#22.5/15x2) 10m Handstand walk