Strength:
Power Snatch
20min build up to a heavy 1RM
OR practice technique under light load
Metcon:
AMRAP in 10min of:
2 Ring Muscle-ups
4 Overhead Squats (#70/45)
8 Box Jump Overs
Gymnastics:
Skill- Kipping Ring MU
-False Grip & Pull
-Transition
-Ring Dip
Endurance:
AMRAP in 35min of:
35 Plate G2OH (#15/10)
Row 400/300m
35 Plate Thrusters
Row 400/300m
CrossFit WOD: Strength: Push-Press 12min build up to an RM2 Metcon: 3 Rounds for time: 40 Walking Lunges steps 6 Sandbag Cleans (#75/45) 6 Bar Muscle-ups Weightlifting: Part 1: Snatch pull High Hang pull Hang Snatch 7 x 1+1+1 60-75% 8 x 1+0+1 80-95% Part
CrossFit WOD: Strength: E2.5MOM for 15min: Bulgarian Split Squats 6-6-6-6-6-6 (3/3) Metcon: 4 Rounds for time: 20 Pushups 10 DB Snatch (#22.5/15,x1) 20 Wallballs (#10/6) 10 DB Snatch Endurance: For time: Run 800m 100 Jump Squats Run 800m 100 KB Swings (#16/12) Run
CrossFit WOD: Strength: 15min build up to an RM3 Squat Clean (touch and go) Metcon: AMRAP in 12min of: 30 Double Unders 7 Thrusters (#50/35) 5 Burpees over the bar
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-3-3-3 Metcon: AMRAP in 16min of: 20 Air-Squats 10 DB S2OH (#22.5/15,x2) 1 Rope Climb Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings (#16/12)