Skill:
Handstand Pushups
Metcon:
For time:
12 Power Cleans (#80/50)
12 Strict HSPU
21 Power Cleans (#60/40)
21 Kipping HSPU
40 Bar Facing Burpees
Endurance:
For time
800m run
21 man maker (#22.5/15)
800m run
15 man maker
800m run
9 man maker
*man maker:
Push up
Right hand row
Left hand row
Burpee
Clean
Thruster
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 5-5-4-4 Metcon: 6 Rounds 3 Min AMRAP of: 2 Wall walks 6 Devil Press (#22.5/15x2) 12 Overhead Lunges (#22.5/15x1) -30 Sec’ Rest- Endurance: 36min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 Medball Clean (#10/
CrossFit W.O.D: Strength: 4 Super set: 5 Weighted Pull-ups + 2/2 Turkish get up Metcon: E2.5MOM for 10min: 30 Double unders 10 Ring Dip 5 Hang power Snatch (#50/35) CrossFit Strength: Part A: Bench Press 5-4-3-3-2-2 Part B: 4 sets: 6-8 Explosive Plate push-ups Metcon: 3min
CrossFit W.O.D: Strength: E1.5MOM for 12min 2 Hang Squat Clean Metcon: 6 Rounds For time: 15/12 Cal Row // 12/9 Cal Bike 10 Push-press (#50/35) 10 Chest to bar Endurance: 5 Rounds for time: 600m Run 15 Toes-to-bar 15 Burpees 15 DBs Step-up overs (#15/
CrossFit W.O.D: Strength: Behind the neck Lunges 8-6-6-4-4 Metcon: 10 Rounds for time: 5 Power Clean (#50/35) 5 Burpees over bar Endurance: 42min AMRAP of: 5 Wall Walk 10 Devil press (#15/10x2) 20 Wallball (#10/6) 30/24 cal Row //24/18 cal Bike Gymnastics: Skill: