CrossFit W.O.D:
Strength:
Evrey 1.5min for 12min
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
Metcon:
E4MOM for 16min:
70 Double unders
15 Box jump overs
20 Push press (#35/25)
CrossFit Strength:
Part A:
Pause Back Squat
20min Build Heavy 1rep
with 2 sec in the bottom
Part B:
4 Sets
8-12 elevated heel goblet squat
Metcon:
E1.5MOM For 6min:
10 Burpees
+
Max Deadlift (#120/90)
CrossFit W.O.D: Strength: Bench press 5-4-4-3-3 Metcon: 20min AMRAP of: 20 KB Swing (#24/16) 10 Devil Press (#22.5/15,x2) 20m Overhead Lunges (#22.5/15,x1) 10x10m Shuttle run
CrossFit W.O.D: Strength: Back Squat 3-3-2-2-1-1 Metcon: For Time: 50 DBs Thrusters (22.5/15,x2) 40 Chest-to-bar 30 Handstand push-ups Weightlifting: Part 1: 5-6 sets: 2 Press Behind the neck (snatch pos.) 1 Drop Snatch 45-55% Part 2: Snatch first pull Snatch "Panda" pull Below
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 2 rounds: 3min AMRAP: 12 Hand release push-ups 12 Alt. DB Snatch (22.5/15,x1) -1min Rest- 3min AMRAP: 6 Squat Cleans (#60/40) 6 Burpees over bar -1min Rest- Endurance: 36min AMRAP: 30/26 Cal Row // 24/18 Cal Bike
CrossFit W.O.D: Strength: Push Jerk 4-4-3-3-2-2 Metcon: 14min AMRAP: 15/12 Cal Row // 12/9 Cal Bike 20 KB Sumo Deadlift High Pull (#24/16) 16 KB Goblet Lunges (#24/16) Endurance: 3 rounds: 6min AMRAP of: 10x10m Shuttle run 15 Wallballs (#10/6) -1min Rest- 6min AMRAP