Skill/Strength:
Pistol Squat
Practice technique or do 5sets of 10reps (5/5) with weight
Metcon:
5 Rounds for time:
10/10 Bent-Over Rows
20 G2OH
30 Situps
40 Air Squats
*use DB/KB/Plate/Weighted Backpack
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 3 Rounds for time: 400m Run 20 Wall ball (#10/6) 10 Dual DB Push-jerk (#22.5/15x2)
CrossFit W.O.D: Strength: Bench Press 4-4-3-3-3 Metcon: 9min AMRAP of: 500/400m Row // 26/20 Cal Bike 20m Handstand walk -1min Rest- 9min AMRAP of: 10 Dual DB Thruster (#22.5/15x2) 2 Rope Climb
CrossFit W.O.D: Strength: 12min Build Heavy Complex: 1 Squat Clean 1 Front Squat 1 Hang Squat Clean Metcon: 3 Rounds for time: 10 Hang KB Snatch-right hand (#24/16) 20 KB Goblet squat (#24/16) 10 Hang KB Snatch-left hand (#24/16) Weightlifting: Part 1- High Hang Snatch
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-4-4 Metcon: For Time: 3-6-9-12-15: Devil press (#22.5/15x2) Toes-to-bar Endurance: Every 5min for 40min: 10 Box Jumps overs 20 wall-balls (#10/6) 30 Tuck-ups 250/200m Row // 15/12 Cal Bike