CrossFit WOD:
Strength:
Romanian Deadlift
8-8-6-6-4-4
Metcon:
AMRAP in 14min of:
3-6-9-12… +3
Russian KB Swings (#32/24)
Pullups
Box Jumps
Endurance:
AMRAP in 35min of:
30/24 Cal Bike
30 Wallballs (#10/6)
30 Pushups
30 Medball Overhead Situps (#10/6)
30 DB Deadlifts (#15/10,x2)
CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)
CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs
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