CrossFit WOD:
Strength:
Tempo Deadlifts @X242
4-4-4-4
Metcon:
For time:
Run 400m
Then 4 Rounds of:
8 Toes-to-bar
4 DB Box Step-Overs (#22.5/15,x2)
8 DB Push-Press (#22.5/15,x2)
4 DB Box Step-Overs
Then Run 400m
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)
CrossFit W.O.D: Strength: 16min Build up to heavy complex: 1 Power Clean 1 Front Squat 1 Hang Power Clean Metcon: 10min AMRAP of: 15 Jump Squat 10 KB Swing (#32/24) 2 Rope Climb CrossFit Strength: Part A: 16mim Build up to RM1 Strict Press Part B: 3-4
CrossFit W.O.D: Strength: Thruster (from the rack) 4-4-3-3-2-2 Metcon: 5 Rounds for time: 24/18 Cal Bike // 30/24 Cal Row 20 Squat Jumps 16 Alt. DB Snatch (22.5/15,x1) 10 HandStand push-ups
CrosssFit W.O.D: Strength: E2mom For 12min: Weighted Push-ups 5-5-3-3-2-2 Metcon: 20min AMRAP of: 400m Run 10 Deadlift (#100/70) 15 Pull-ups 20 Wallballs (#10/6) Weightlifting: Part 1- 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2- Snatch Pull Pausing snatch (pause below the