CrossFit W.O.D:
Strength:
Evrey 2min for 14min:
3 Clean Pull
1 Squat Clean
Metcon:
10min AMRAP of:
5-10-15-20…
Hang Power Clean(#50/35)
Handstand Push-ups
Endurance:
6 Rounds For time:
600m Run
30 Plate ground to overhead (#20/15)
25 Box Jumps
20 Plate Overhead Lunges (#20/15)
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 8 Rounds for time: 12 Dual DB Power clean (#22.5/15,x2) 9 Box jumps overs 6 Toes to bar Endurance: MOM For 40min: 1)max 10x10m Shuttle run 2)KB Swing (#24/16) 3)Jump Squat 4)Tuck ups
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-2 Metcon: E5MOM for 20min: 400m Run 15 Front Squat (#40/30) 2 Rope Climb 15 Front Squat (#40/30) CrosFit Strength: Part A: 16min Build up to RM3 Pendlay Row Part B: 3-4 super sets: 10/10 DB upright row + 5 Weighted
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 3-3-2-2-2 Metcon: EMOM for 15min: 1min- Sandbag Squat (#75/45) 2min- Cal Row/Bike 3min- KB Swing (#32/24) 4min- Sandbag over shoulder (#75/45) 5min- Sit-ups
CrossFit W.O.D: Strength: 12min Build up to heavy 3 rep Weighted Dip (ring) Metcon: For time: 150 DB Snatch (22.5/15,x1) *Every break 15 Squat Jump Weightlifting: Part 1: 5-6 sets: 2 Drop Snatch 1 High hang snatch 45-55% Part 2: Snatch "Panda" pull