Crossfit W.O.D
Strength:
4 SuperSets Of:
6\6 Bulgarian Split Squats
30 Sec Weighted Wall Squats
Metcon:
02:00 Min On\01:00 Min Offx5 Rounds, Amrap:
6 Toes To Bars
6 Hang Power Snatches #43/30kg
CrossFit Endurance
Part A:
5x500m Row
02:00 Min Rest B\W Sets.
Part B:
25:00 Min AMRAP:
20 Alt. 1DB Hang C&J 1x15/10kg
15 HRPU
10 Burpee Pull Ups
CrossFit W.O.D Strength: E02:30MOMx7 Rounds, Build Up For Load: Push Press Push Jerk Split Jerk (1+1+2) Metcon: 10 R.F.T: 1 Rope Climb 3 Burpee Pull Ups 5 HSPU CrossFit Endurance 05:00 Min AMRAP/01:00 Min Rest x 6 Rounds, Alternating AMRAPs:
CrossFit W.O.D Strength: Bent-Over Rows 5x6 30 Sec Weighted Hollow Hold B\W Sets. Metcon: 20:00 Min AMRAP: 20 RKBS #32/24kg 30 Double Unders 40 Air Squats 50 Double Unders CrossFit Strength: Part A: Push Press 5-5-5-3-3-3 Part B: E04:00MOMx3 Supersets: 10\10 KB Goblet
CrossFit W.O.D Strength: E02:30MOMx6 Rounds, Build Up for Load For the Following Complex: Snatch High Pull Hang Power Snatch Over Head Squat Snatch Balance (1+1+1+1) Metcon: 15:00 Min AMRAP: 15/12 Cals Row 12M 1DB OverHead Walking Lunges #1x22.5/15kg 3 Bar
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: For Time: 800M Run 4 Man Makers #2x22.5/15kg 15 V-Ups 400M Run 6 Man Makers 20 V-Ups 200M Run 8 Man Makers 25 V-Ups CrossFit Weightlifitng Part 1: 5-6 sets: BTN Push Press Over Head Squat (2+1)