CrossFit WOD:
Strength:
Push-Press
15min build up to an RM5
Metcon:
For time:
Run 800m
40 Hang Power Cleans (#43/30)
30 DB Suitcase Reversed Lunges (#22.5/15,x2)
20 C2B Pullups
CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double
CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges
CrossFit W.O.D Strength: Over-Head Squats E02:00MOMX7 Sets: 5-5-4-4-3-3-3 Metcon: 5 R.F.T: 5 Power Snatch #50/35 10 Lateral Burpees over The Bar Weightlifting Part 1: Snatch Deadlift High Hang Squat Snatch Paused Over Head Squat 3x(1+1+2) @50-55% 3x(1+1+1) @55-65%
CrossFit W.O.D Strength: Front Rack Lunges 10-10-8-8-6-6 (Total) *In B\W Sets: 20-30 sec Hollow Hold\Weighted Hollow. Metcon: 8 RFT: 18 V-ups 12 Alt. DB Snatch #22.5/15 6 Burpee Pull Ups CrossFit Endurance 40:00 Min AMRAP 15 1DB Devil's Press #1x15/10