CROSSFIT W.O.D
Strength:
E02:30x6 Sets:
3 Position Snatch
Metcon:
15:00 Min AMRAP:
200M Run
15 Wallball Shots #10/6kg
20 Abmat Sit-Ups
CROSSFIT STRENGTH
Part A:
Tempo Front Squats
4x4 @32X1 Tempo
Part B:
E04:MOMx3 Rounds:
10 2DB Stiff Legged Deadlifts @32X1 Tempo
20-25 Sec Box L-sit Hold
10/10 Powell Raises In Side Plank
Part C:
5 Rounds For Time:
10 Russian KB Swings #32/24kg
5 Strict HSPU
CROSSFIT W.O.D Strength: Tempo Bent-Over Rows 5-5-4-4-4 @1231 20 Sec Side Plank\Per Side After Each Set Metcon: For Time: 16 1DB Alt. Hang Cleans #1x22.5/15kg 32 Box Jumps #60/50cm 64 1DB Front Rack Lunges 32 Box Jumps 16 1DB Alt. Hang Cleans CROSSFIT ENDURANCE
CROSSFIT W.O.D Strength: Back Squats 5x8 Metcon: 12:00 Min EMOM, For Max Reps: 1.) Hang Power Snatch #43/30kg 2.) Lateral Burpees Over The Bar 3.) Cals Row CROSSFIT ENDURANCE E06:00MOMx6 Rounds: 400m Run 20 1KB Hang Power Clean&Jerks #1x16/12kg 20 1KB Front
CROSSFIT W.O.D Strength: On A 15:00 Min Running Clock: Build Up to a 3RM T&G Squat Cleans Metcon: 10 Rounds For Time Of: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: Tempo Chest Supported DB Rows @1231 Tempo 5x6 Part
CrossFit W.O.D Strength: Alt. Gorilla Rows 16-16-12-12 *20 Sec Hanging L-Sit After Each set Metcon: 4 R.F.T: 200m Run 60m 2KB Farmer's Carry #32/24kg 15m 1KB Goblet Walking Lunges