CrossFit WOD:
Strength:
12min build up load for 3-pos Power Clean:
1 Power Clean
1 Hang Power Clean
1 High Hang Power Clean
Metcon:
For time:
50-40-30-20-10 Wallballs (#10/6)
Row 400/300m
CrossFit W.O.D: Strength: Overhead Squat 3-3-3-3-3 + 30 Sec L-sit (Ring/box/parallettes) Metccon: For time: 50/42 Cal Row // 36/28 Cal Bike 40 Deadlift (#100/70) 60 Dual DB Step-overs (#22.5/15x2) 80 Push-ups Endurance: E5MOM for 40min: 400m Run 10 Box jump overs 16 DB
CrossFit W.O.D: Strength: E2MOM for 14min Build heavy set 2 Hang Cluster Metcon: 5min AMRAP of: 40 Double unders 4-8-12-16.. Chest-to-bar -1min Rest- 5min AMRAP of: 15 V-ups 10 KB Goblet Lunges (#24/16) CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2-2 Part B: 4 Sets: 8-12 Dual DB
CrossFit W.O.D: Strength: Deadlift 5-5-3-3-2 Metcon: 14min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Box Jumps Endurance: 40min AMRAP of: 1,000/800m Row 20 KB Sumo Deadlift high pull (#16/12) 30 KB swing (#16/12) 40 Squat Jumps
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-1-1 Metcon: Evrey 4min for 20min: 10 Toes-to-bar 10 Hang Power Clean (#43/30) 10 burpees over bar 10 Front Squat (#43/30) Endurance: 8 Rounds for time: 50 Double unders 15 Medball cleans (#10/6) 15 Plate Ground to overhead (#20/15)