CrossFit WOD:
Strength:
15min build up to an RM1 Push-Jerk
Metcon:
For time:
21-15-9 reps of:
Hang Squat Cleans (#60/40)
Ring Dips
Burpees over bar
Skills:
HSPU Main:
4 sets:
8-10 Dual DB z-press
Handstand wall hold\2-4 eccentric\elevated HSPU @2RIR
TTB main:
4 sets
5-10 strict ttb\k2e
10 kip swing\ttb
Strength\Mobility:
2-3 sets
8-10 jefferson curls
5\5 around the world
3\3 Turkish Get-ups
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups