Strength:
15min build to a heavy load of the complex:
Snatch Pull + Power Snatch + Overhead Squat (1+1+1)
Metcon:
2 Rounds for time:
50 Walking Lunges Steps
30 Kettlebell Swings (#24/16)
10 Bar Muscle-ups
CrossFit W.O.D: Strength: E2MOM for 12min for: 3 Clean Pull 1 Squat Clean Metcon: 8 Rounds for time: 20/15 Cal Row // 15/12 Cal Bike 16 DB Snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) CrossFit Strength: Part A: Bulgarian Split Squat (with bar)
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 11min AMRAP of: 1-2-3… Rope Climb 3-6-9-12… Thruster (#43/30) Endurance: E7mom For 35min: 70 Double unders 20m suitcase Lunges-KB/DB (#16/12x2) 20 KB/DB Shoulder-to-overhead (#16/12x2) 15 Burpees over DB/Kb
CrossFit W.O.D: Strength: Bent over Row 6-6-4-4-3 Metcon: E3MOM for 6 rounds: 50 Double unders 15 Deadlift (#100/70) 15 Toes-to-bar Endurance: 8 Round for time: 400m Run 15 Dual DB Thruster (#15/10x2) 10 Box Jump overs 3 Wall-walk Gymnastics: Skill: Rope Climb Strength: 16 Min Emom:
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 3 Rounds for time: 400m Run 20 Wall ball (#10/6) 10 Dual DB Push-jerk (#22.5/15x2)