Strength:
Push Jerk 2-2-2-1-1
Metcon:
4 Rounds for time:
12 Pullups
30 Lateral hops over bar
3 Squat Cleans (#90/60)
Endurance:
For time:
100-90-80-70-60-50
Double Unders
Situps
Run 400
=CrossFit W.O.D== Strength: E02:00MOMX8 Sets: 1 Clean&Jerk Metcon: 05:00 Min AMRAP- 10 Thrusters #43/30kg 30 Double Unders 02:00 Min Rest Into- 05:00 Min AMRAP- 15/12 Cals Bike 10 Clean&Jerks CrossFit Strength Part A: Good Morning 8-8-6-6-6 Part B:
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 16 Alt. Gorilla Rows 20 Sec Hanging L-Sit Hold Metcon: 16:00 Min EMOM (For Max Reps): 1.)Box Jumps #60/50cm 2.) Cals Row 3.) Toes To Bars 4.)Alt. Reverse Lunges CrossFit Endurance E05:00MOMx6 Alt. Sets: 400m Run Into
CrossFit W.O.D Strength: Back Squat 5x5 *Start at @70% And Build Up For load Metcon: 15:00 Min AMRAP: 200m Run 20 Alt. 1DB Snatch #1x22.5/15kg 12 Burpees Over The DB CrossFit Endurance 6 Rounds For Time: 8 Burpees To Target 8 1DB Front Rack Lunges
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Snatch Pull 1 Hang Squat Snatch Above The Knee 1 Hang Squat Snatch Below the knee Metcon: For Time: 3-6-9-12-15-18-21 WallBall Shots #10/6kg 1KB Hang Snatch (Per Arm) #24/16kg CrossFit Strength Part A: Weighted Pull Ups 3-3-2-2-1-1-1 Part B: