CrossFit W.O.D
Strength:
E02:00MOMx8 Sets, Build Up For Load:
2 Squat Cleans
Metcon:
02:00 Min On\01:00 Min Off x 5 Rounds:
2 Wallwalks
6 Hang Power Cleans #60/43kg
*Into Max Jump Squats For The Remaining.
CrossFit Endurance
Part A:
15:00 Min AMRAP:
500/400m Row
20 Russian KB Swings #24/16kg
10 Pull Ups
03:00 Min Rest, Into-
Part B:
15:00 Min AMRAP:
1200/1000m Echo Bike
20 Goblet Squats
10 V-Ups
CrossFit W.O.D Strength: Pendlay Row 5x5 Metcon: 20:00 Min EMOM: 1.)2 DB Box Step Overs #2x22.5/15kg 2.) HRPU 3.) 2DB Front Squats 4.)Sit Ups 5.) Rest CrossFit Endurance 8 Rounds For Time: 400m Run 10 Plate GTOH #15/10kg 10 Plate OH Lunges
CrossFit W.O.D Strength: Paused Back Squats 4-4-4-3-3-3 *3 Sec Pause At The bottom of the 1st. Rep in each set. Metcon: For Time: 1-2-3...10 Burpee Pull Ups 10-9-8…1 Cals Echo Bike CrossFit Strength Part A: Push Press 5x4 Part B: 3 Supersets: 10\10 Front Foot
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 2 Split Jerks From Rack Metcon: 3 Rounds For Time: 10/10 1DB Thrusters #1x15/22.5kg 15/12 Cals Row 8/8 1DB Hang Power Clean 12/9 Cals Row 6/6 1DB Split Jerks
CrossFit W.O.D Strength: 16:00 Min EMOM: 1.) 8-10 Strict Toes To Bars 2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg 3.) 20 Alt. Russian Twists 4.) Rest Metcon: 14:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 40 Double Unders CrossFit Weightlifting Part