CrossFit W.O.D:
Strength:
Every 2 min for 10 Min:
1 Snatch Balance
+
2 Overhead Squat
Metcon:
18 min AMRAP of:
25 overhead squat (#43/30)
25 wall ball (#10/6)
25 burpees
25 ring dip
25 box jump
CrossFit W.O.D: Strength: Tempo Strict Press (@x232) 4-4-3-3-3 Metcon: 22min AMRAP of: 20/14 Cal Row //15/12 Cal Bike 10m Handstand walk 15 Ring Dips 20 DB Overhead Lunges (#22.5/15
CrossFit W.O.D: Strength: Split Jerk 2-2-2-1-1-1 Metcon: 10min AMRAP of: 10-14-18-22… Wallball (#10/6) 10-20-30-40… Double unders
CrossFit W.O.D: Strength: Bench Press 6-6-5-5-4-4 Metcon: 12min EMOM for max reps: 1min - Max Sandbag Clean (#75/45) 2min - Max Cal Row/bike 3min - Max Devil press (#22.5/15x2)
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push