CrossFit WOD:
Strength:
Barbell Lunges (behind the neck)
8-8-6-6-6
Metcon:
5 Rounds for max reps:
3min AMRAP:
3 Bar Muscle-ups
6 Box Jump Overs
9 DB Deadlifts (#22.5/15,x2)
*Rest 1min between rounds
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/
CrossFit W.O.D: Strength: Every 2 min for 10 Min: 1 Snatch Balance + 2 Overhead Squat Metcon: 18 min AMRAP of: 25 overhead squat (#43/30) 25 wall ball (#10/6) 25 burpees 25 ring dip 25 box jump
CrossFit W.O.D: Strength: Strict Press 5-5-3-3-2-2 + 30 Sec Side Plank (every set other side) Metcon: 15 Min AMRAP of: 60 Double under 20 DBs Deadlift (#22.5/15x2) 15 Push ups 10 DBs Push Press(#22.5/15x2) Endurance: Every 7 min x 6 sets: 500/400 m
CrossFit W.O.D: Strength: 18 min find RM3 Deadlift Metcon: For Time: 80 V-ups 65 DB Snatch (#22.5/15x1) 50 Pull ups 35 DB Overhead Lunge (#22.5/15x1) 20 Toes to bar Endurance: 35 min AMRAP of: 80 Double under 20 KB R. Swing (#24/16) 10