CrossFit W.O.D:
Strength:
E2MOM for 12min:
2 Snatch Pull
1 Power Snatch
1 Overhead Squat
Metcon:
E5MOM For 20min:
400m Run
30 Sit-Ups
15 Wallballs (#10/6)
Endurance:
40min EMOM of:
min1- 12-15 Wallballs (#10/6)
min2- 15-20 KB Swing (#16/12)
min3- 14/10 Cal row
min4- 10-15 Toes-to-bar
min5- 15-20 Sit-ups
CrossFit W.O.D: Strength: Good Morning 8-8-5-5-5 Metcon: “AMANDA”- For time: 9-7-5 Muscle ups Squat Snatch (#60/43) Endurance: 4 Rounds For time: 800m Run 20 Squat Jumps 10 devil press (#15/10x2)
CrossFit W.O.D: Strength: Push-press 4-4-3-3-2-2 Metcon: 5 Rounds for time: 20 DB Snatch (#22.5/15x1) 15 Thruster (#43/30) 2 Rope climb CrossFit Strength: Part A: 20min Build RM2 For Bench Press Part B: 3 Sets of: 8/8 DB Upright Row + 30 Sec Dual Plate Punch
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-4-4-4 Metcon: 20min EMOM of max rep: min1- Max Row/Bike min2- Max DBs Shoulder to overhead (#22.5/15x2) min3- Max Double unders min4- Max Toes-to-bar
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3-3 Metcon: 11min AMRAP of: 5-10-15-20-25… Sandbag Squat (#75/45) ALT. DB Hang Clean&Jerk (#22.5/15x1) Weightlifting: Part 1- 6 sets: 2 Tall Snatch 40-50% Part 2- From blocks Snatch Deadlift+Pull Snatch 6 x 1+1 65-75% 8 x