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: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/
CrossFit W.O.D: Strength: Strict Press 5-5-3-3-2-2 + 30 Sec Side Plank (every set other side) Metcon: 15 Min AMRAP of: 60 Double under 20 DBs Deadlift (#22.5/15x2) 15 Push ups 10 DBs Push Press(#22.5/15x2) Endurance: Every 7 min x 6 sets: 500/400 m