Skill:
Tabata Handstand hold
Rest 1min
Tabata Hollow body hold
Metcon:
AMRAP in 14min of the ladder:
3-6-9-12-15-18....
Toes-to-bar
Sumo-Deadlift High Pull (#50/35)
Burpees over-the-bar
CrossFit W.O.D Skill: 14:00 Min Double Unders Practice Strength: Open Workout No' 2: 24.2 20:00 Min AMRAP: 300m row 10 Deadlifts #83/56kg 50 Double Unders
CrossFit W.O.D Strength: On A 15:00 Min running Clock Build Up For A Heavy: 2 Power Cleans+2 Push Jerks Metcon: 5 Rounds For Time: 10 Toes To Bars 15 Alt. DB Hang Clean&Jerk #1x22.5/15kg 20 Wallball Shots #10\6kg WeightLifting Part 1:
Crossfit W.O.D Strength: Strict Press 10-8-8-6-6 Metcon: 20:00 Min AMRAP: 400m Run 20 Plate GTOH #20/15kg 10 Alt. Plate Over-Head Lunges CrossFit Endurance E05:00MOMx6 Rounds: 30/24 Cals Row 12 Dual DB Hang Clean And Jerk #2x15/10 24 Dual DB Front Rack Squats
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: 10:00 Min AMRAP: 3-6-9-12.. ETC. Hang Power Snatch #43/30 Lateral Burpees over the bar CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8\8 1DB 2 Point Row + 12-16 Plank Drag-Throughs Part C: 15-12-9 2DB Box