CrossFit W.O.D:
Strength:
Every 2 min x 7 sets:
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Metcon:
8 Round For Time
10 Dual DBs Squat (#22.5/15x2)
15 V-ups
30 D.U
CrossFit W.O.D: Strength: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20
CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part
CrossFit W.O.D: Strength: Every 3 Min x 6 sets: 5/5 Bulgarian Split Squat + 30 Sec’ L-sit Metcon: 12 min AMRAP of: 10 Pull Ups 10 DBs Push Press (#22.5/15x2) 20 Sit Up Endurance: Evrey 4 min x 10 sets: 50 D.U 20 O.H
CrossFit W.O.D: Skill: kipping Handstand Push Up 15 Min Work *Advance find RM1 deficit Handstand Push Up or Strict Handstand Push Up Metcon: 21-15-9 Rep of: OverHead Squat (#43/30) Burpee Box Jump Over -1 min rest- 9-15-21 Rep of: Thruster (#43/30) Push up Endurance: 35 Min