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: Weighted Pull Ups 3-3-3-2-2-2 Metcon: E02:00MOMx7 Rounds: 3 Bar Muscle Ups 6 RKBS #32/24kg 12 Air Squats CrossFit Endurance 04:00 Min On(AMRAP)/03:00 Min Row\Bike @6 x 7 Rounds: 10 Toes To Bars 15 2DB Burpee To Clean #2x17.
CrossFit W.O.D Strength: Romanian Deadlift 5x6 @31X1 Tempo Metcon: 15:00 Min Amrap: 15\12 Cals Row 3 WallWalks 15 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance 10 Rounds For Time: 200m Run 12 Push-Ups 18 KB Goblet Squats #16/12kg 24 KB Swings Into 2
CrossFit W.O.D Strength: Split Jerk 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 15 2DB Thrusters #2x22.5/15kg CrossFit Strength: Part A: Wide Grip Pull Ups 5x5 Part B: 4 SuperSets: 5 Weighted Push Ups 20-30 Sec Hanging L-sit Part C: 50 2DB Box Step Ups #2x22.
CrossFit W.O.D 26.2 CrossFit Open Workout For time: 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Chest-To-Bar Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Ring Muscle Ups Time