CrossFit W.O.D:
Strength:
Strength:
16min Find RM1 Cluster
Metcon:
10min AMRAP of:
5-10-15-20…
Box Jumps
Overhead Squat (#43/30)
CrossFit Strength:
Part A:
Deficit Deadlift
5-5-5-3-3-3
Part B:
3 super set
20m Reverse Sled Drag
+
30 Sec Arch hold
Metcon:
For Time:
15 Front Squat (#80/55)
60 Double unders
15 Push Jerk (#80/55)
15 Strict Pull-ups
CrossFit W.O.D: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement
CrossFit W.O.D: Strength: bulgarian split squat 6-6-4-4-4 Metcon: 2 Rounds For Time: 1000/800m Row 60m Sandbeg Bearhug walk (#75/45) 20 Sandbeg Squats (#75/45) 30 Toes to bar
CrossFit W.O.D: Strength: Push Press 3-3-3-3-3 Metcon: 4 Rounds For Time: 70 Double unders 25 KB Russian swing (#32/24,x1) 12 Dual DB Snatch (#22.5/15,x2) Weightlifting: Part 1; 5-6 sets: 3 pos. Deadlift 1 High hang Snatch 50-60% Part 2: From blocks: Snatch Pull
CrossFir W.O.D: Strength: Evrey 1.5min for 12min: 1 Power Snatch 1 Hang Squat Snatch Metcon: 400m run 75 Wallballs (#10/6) 50 Medball Sit-up (#10/6) 75 Medball overhead Lunges (#10/6) 400m run Endurance: For time: 1500/1200m Row 150 Mountain climber 120 Plate overhead Lunges