CrossFit W.O.D
Strength:
Bent Over Rows 10-10-8-8-8
*10 2DB Z-Press After Every Set.
Metcon:
15:00 Min AMRAP:
12\9 Cals Bike | 15\12 Cals Row
15 Pull Ups
18 V-Ups
CrossFit Strength
Part A:
Front Rack Lunges 8-8-8-6-6-6 (Total)
Part B:
3-4 SuperSets:
10 2DB Bench Press @2RIR
+
10-12 2DB B-Stance Deadlifts \ Per Leg
Part C:
06:00 Min AMRAP:
5 Pike Push Ups
15m Dual KB Front Rack Walking Lunges #2x32/24
CrossFit W.O.D Strength: Tempo Romanian Deadlift E02:30x6 Sets: 6-6-6-4-4-4 @31X1 TEMPO Metcon: 5 Rounds for time: 400m Run 5 Bar Muscle Ups 10 OverHead Squats #50/35 CrossFit Endurance 15:00 Min AMRAP: 3-6-9-12-15.. Etc. Plate OverHead Sit-Ups #15/10 Plate Over Head Lunges 03:00 Min
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up to A Heavy complex: 1 Squat Clean 2 Push Jerks 1 Thruster Metcon: For Time: 15 Lateral Burpees Over The Bar 25 Front Squats #50/35 50 Toes To Bars 25 Front Squats #50/35 15 Lateral Burpees Over The
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00
CrossFit W.O.D Strength: Bench Press 6-6-4-4-2-2 *Build Up for a 2RM *5\5 Weighted High Box Step Ups After Each Set (Build up for Load) Metcon: For Time: 15 Burpee Box Jump overs #60/50cm 50 Double Unders 20 V-ups 50 Double Unders 25 Push-Ups 50 Double Unders