CrossFit W.O.D
Skill:
15:00 Min HandStand Walk Practice
Metcon:
For Time:
30 Cals Row
30 Hang Power Cleans #60/43kg
20 Cals Row
20 Front Squats
10 Cals Row
10 Thrusters
CrossFit Strength
Part A:
Back Squats 5x5
Part B:
4 Supersets:
8-10\Per Arm Half Kneeling 1KB Press
15-20 Sec Ring Support Hold
20 Weighted Hollow Rocks
Part C:
5 Rounds For Time:
5 Strict HSPU
5 High Box Jumps #70/60cm
CrossFit W.O.D Strength: E02:30MOMx7 Sets: 1 Segment Clean Pull+1 Segment Clean *Build Up for load Metcon: On A 12:00 Min Clock, Reach as Far As Possible: 1-2-3.. HSPU 10-20-30.. Double Unders CrossFit Endurance For Time: 800m Run 50 KB Swings #16/12kg 800m Run 50
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-4-4 Metcon: 2 Rounds For Time: 200m 2KB Farmer's Carry #2x24/16kg 25 Burpees 50 Air Squats CrossFit Endurance Part A: 5x600m Row at 85% Effort. 01:30 Min Rest B\W Sets Part B: 20 Rounds For Time: 5 Pull
CrossFit W.O.D Strength: Deadlift 6-6-4-4-2-2 Metcon: 15:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 20 Box Jump Overs #60/50cm CrossFit Strength Part A: Weighted Chin Ups 3-3-3-2-2-2 Part B: E04:00MOMx3 Sets: 8 Seated Good Mornings 15-20 Sec L-Sit Hold Part C: 02:00Min
CrossFit W.O.D Strength: Bench Press 10-10-7-7-3-3-3 Metcon: 20:00 Min AMRAP: 28 Double Unders 14 Walllball Shots #10/6kg 7m HS walk 14 Toes To Bars