CrossFit W.O.D:
Strength:
E2MOM for 12 min
Weighted Push-ups
8-8-5-5-3-3
Metcon:
16 Min AMRAP of:
30 m Sandbag Walk (#75/45)
25 Box Jump Overs
20 Sandbag Lunge(#75/45)
15 Dual DB Push Press (#22.5/15x2)
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 2 rounds: 3min AMRAP: 12 Hand release push-ups 12 Alt. DB Snatch (22.5/15,x1) -1min Rest- 3min AMRAP: 6 Squat Cleans (#60/40) 6 Burpees over bar -1min Rest- Endurance: 36min AMRAP: 30/26 Cal Row // 24/18 Cal Bike
CrossFit W.O.D: Strength: Evrey 1.5min for 12min 1 Clean Pull 1 Power Clean 1 Hang Squat Clean Metcon: E4MOM for 16min: 70 Double unders 15 Box jump overs 20 Push press (#35/25) CrossFit Strength: Part A: Pause Back Squat 20min Build Heavy 1rep with 2 sec
CrossFit W.O.D: Strength: Push Jerk 4-4-3-3-2-2 Metcon: 14min AMRAP: 15/12 Cal Row // 12/9 Cal Bike 20 KB Sumo Deadlift High Pull (#24/16) 16 KB Goblet Lunges (#24/16) Endurance: 3 rounds: 6min AMRAP of: 10x10m Shuttle run 15 Wallballs (#10/6) -1min Rest- 6min AMRAP
CrossFit W.O.D: Skill: 15min practice Pistol Squats ADV.- E1.5MOM 6-10 Goblet Pistols Metcon: 4 rounds for time: 400m run 15 Push-ups 15 Dual DBs Hang Squat Clean (22.5/15,x2) Endurance: 10 Rounds for time: 200 m run 12 KB Swing (#24/16) 10 Dual