CrossFit WOD:
Strength:
15min build up load for the complex:
1 Power Clean
1 Hang Squat Clean
2 Front Rack Lunges (1/1)
Metcon:
For time:
80 Wallballs (#10/6)
40 Box Jump Overs
80 DB Snatch (#22.5/15)
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: E02:00MOMx6 Rounds, Alt: 1.) 15\12 Cals Row **Into Max Wall Ball Shots #10/6kg For The Remaining. 2.)15 Dual DB Hang Squat Cleans #2x22.5/15kg **Into Max Bar Muscle Ups For The Remaining. **01:
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-6-6 Metcon: 15-12-9 Thrusters #43/30kg Toes To Bars CrossFit Endurance E05:00MOMx6 Alt. Rounds: 1.)500\400m Row 10 2KB Thrusters #2x16/12kg *Into Max Distance Burpee Broad Jumps 2.)1000\800m bike 10 2KB Hang C&J *Into
CrossFit W.O.D Strengh: Bent Over Rows 6-6-4-4-4 Metcon: 10:00 Min AMRAP: 2 WallWalks 4 Burpees to Target 6 RKBS #32/24kg CrossFit Strength Part A: Good Mornings 7-7-6-6-5-5 Part B: 3 Supersets: 5 Weighted Chin Ups 8\8 Front Foot Elevated Split Squats Part C: 2 Rounds
CrossFit W.O.D Strength: E01:30x10 Sets: 1 Squat Snatch Metcon: 18:00 Min AMRAP, IGUG: 15\12 Cals Row 8 Lateral Burpees Over the Bars 4 STOH #60/43kg *When Partner A Works, Parner B Performs Max Time Plank Hold. CrossFit Endurance For Time: 50 Sit-Ups 40 Plate