Skill/Strength:
HSPU - practice technique or build up deficit for 3 reps (15min)
Metcon:
AMRAP in 13min:
10 Overhead Squats (#60/40)
30 Russian KB Swings (#32/24)
60 Double Unders
CrossFit W.O.D Skill: 15:00 Min Handstand Practice Metcon: E02:00MOMX6 Rounds: 2 Ring Muscle Ups 4 Burpee Box Jumps#60/50cm 8 2DB Devil's Press #2x22.5/15kg CrossFit Endurance 40:00 Min EMOM: 1.) 20 Walking Lunges 2.) 15 Plate GTOH #15/10 3.
CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double
CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges
CrossFit W.O.D Strength: Over-Head Squats E02:00MOMX7 Sets: 5-5-4-4-3-3-3 Metcon: 5 R.F.T: 5 Power Snatch #50/35 10 Lateral Burpees over The Bar Weightlifting Part 1: Snatch Deadlift High Hang Squat Snatch Paused Over Head Squat 3x(1+1+2) @50-55% 3x(1+1+1) @55-65%