CrossFit W.O.D:
Strength:
Romanian Deadlift
8-8-6-6-6
Metcon:
4 Rounds For time:
500/400m Row // 26/18cal Bike
15 Handstand push-up
15 Chest-to-bar
15 Box Jumps
Endurance:
36min AMRAP of:
200m Run
10 Wallball (#10/6)
10 DB Snatch (#15/10x1)
200m Run
15 Wallball (#10/6)
15 DB Snatch (#15/10x1)
.
.
.
*every set add 5 rep for wallball and db snatch
CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: 11min AMRAP of: 1 Rope climb 8 Hang Power Clean (#50/35) 16 V-ups Endurance: EMOM For 40min: 45 sec work- 15 sec rest min1- Max cal Bike min2- Max Plate ground-to-overhead (#20/15) min3- Max Plate Overhead Lunges (#20/15)
CrossFit W.O.D: Strength: E2MOM for 14min: 1 Power Clean 1 Hang Squat Clean 1 Jerk (any style) Metcon: 10 Rounds for time: 25 Double unders 8 Front squat (#60/40) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 4 Super set: 3 Weighted Pull-up + 8/8 DB
CrossFit W.O.D: Skill: 15min Work practice handstand (walk/free) Metcon: E3MOM for 15min: 10 DB push Press right (#22.5/15x1) 15 Pull ups 10 DB push Press left (#22.5/15x1) 10x10m Shuttle run
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-4 Metcon: 6 Rounds of: 2min Work-1min Rest 15 Wallball (#10/6) 10 Toes-to-bar Max Dual DB Step-up (#22.5/15x2) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: Power Snatch Squat Snatch 7 x 1+