Crossfit W.O.D
Strength:
Tempo RDL 8-8-6-6-4-4 @32X1 Tempo
30 Sec Side Plank\Per Side Between Sets.
Metcon:
"Nicole"
20:00 Min AMRAP:
400m Run
Max UB Pull Ups
CrossFit Endurance
38:00 Min AMRAP:
400m Run
12-9-6
Toes To Bars
1DB Snatch #1x17.5/12.5kg
Air Squats
*Add 3 Reps Every Round
CrossFit W.O.D Strength: Deficit HSPU 5-5-5-3-3-3 *Build Up for Range Metcon: For Time: 500m Row 30 Burpee Box Jump Overs #60/50cm 500m Row 30 2DB Thrusters #2x22.5/15kg 500m Row 30 2DB Box Step Overs CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 10
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\
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