Strength:
Pause Back Squat
3-3-3-3-3
*2sec pause at the bottom of each rep
Metcon:
2 Rounds for time:
Run 800m
12 Power Cleans (#65/42.5)
12 Burpee Pullups
Endurance:
AMRAP in 15min:
10 Medball Cleans (#10/6)
20 Box Jumps
30 Mountain Climbers
Rest 3min and then:
AMRAP in 15min:
10 Wallballs (#10/6)
20 Box Step-ups w/medball
30 Double Unders
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-6-6-6 + 20-30 Sec L-sit Metcon: 18min AMRAP of: 20 Box Jumps 10 Deadlift (#100/70) 20 Toes-to-bar 20/16 Cal Row // 15/12 Cal Bike Endurance: 3 Rounds of: 6min AMRAP of: 200m Run 15 KB Swing (#16/12) -1.5min rest-
CrossFit W.O.D: Strength: Strict Press 5-5-5-5-5 Metcon: 5min AMRAP of: 6 Hang Squat Clean (#60/40) 10 Pull-ups -1min Rest- 5min AMRAP of: 15 KB Goblet Step-up (#24/16) 15 KB Swing (#24/16) Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
CrossFit W.O.D: Strength: Every 2min For 16min: 1 Power Snatch 2 Overhead Squat 1 Hang Squat Snatch Metcon: 4 Rounds for time: 400m Run 10 Devil press (22.5/15x2) 4 Ring muscle up Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
CrossFit W.O.D: Skill: Pistol 15min Work practice for the pistol ADV.- try Heavy Goblet Pistol for 2-3 Rep each leg Metcon: For Time: 800m Run 50 KB Sumo Deadlift high pull (#32/24x1) 50m Bearhug Sandbag Walk (#75/45) 50 Push-ups 800m Run