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: Thruster (from the rig) 4-4-3-3-3 Metcon: For Time: 200m Run 10 Sandbag Clean (#75/45) 400m Run 20m DB Overhead Lunges (#22.5/15x1) 600m run 30 Wallballs (#10/6)
CrossFit W.O.D: Strength: Push Jerk 3-3-3-2-2-2 Metcon: 18min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Devil Press (#22.5/15x2) 3 Rope clime 10 Dual DB Front Squat(#22.5/15x2)
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: For Time: 30-20-10 KB Swing (#32/24) Goblet Lunges (#32/24) *Every each round 50 double unders Endurance: 2 Rounds for time: 20 Alt.Devill press (#15/10x1) 60 Mountian climber 3 Wall walk 40 DB Snatch(#15/10x1) 60 Mountain
CrossFit W.O.D: Skill: 15min practice free handstand hold/walk Metcon: Every 4mim for 16min: 15 Box jumps 200m run 12 Dual DB Thruster (#22.5/15x2)