CrossFit W.O.D:
Strength:
Push Jerk
4-4-4-3-3-3
Metcon:
14min AMRAP of:
15 Dual DB Thruster (#22.5/15x2)
15 Toes-to-bar
40 Mountain Climber
CrossFit Strength:
Part A:
Front Squat
3-3-3-2-2-2
Part B:
4 Sets:
6-8 1.½ B. squat with 60% from last set (in front squat)
+
20-30 Sec arch hold
Metcon:
6min Emom of:
min1- max Shoulder-to-overhead (70/45)
min2- max Strict pull-ups
min3- max Double unders
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Power Snatch Metcon: 10-8-6-4-2 of: Dual DB Step-overs (#22.5/15x2) Burpees to target Handstand Push-up
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: For TIme: 100 Double unders 50 V-ups 30 Push-ups 20 KB Swing (#32/24) 5 Ring Muscle ups 20 KB Swing (#32/24) 30 Push-ups 50 V-ups 100 Double unders
CrossFit W.O.D: Strength: Pendlay Row 5-5-4-4-3 Metcon: E4MOM For 20min: 200m Run 15 Box Jump overs 10 Front Squat (#60/40) CrossFit Strength: Part A: Push Press 4-4-3-3-2-2 Part B: 4 super set: 8 Dual DB arnould press + 20m Dual DB/KB Overhead Walk Metcon: 3 Rounds For
CrossFit W.O.D: Strength: Back rack Lunges 8-8-8-6-6 (total rep no each) Metcon: 2 Rounds: 9min AMRAP of: 250/200m Row // 15/12 Cal Bike 20m Handstand Walk 10 Toes-to-bar -1min rest-