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: Bent over Row 6-6-4-4-3 Metcon: E3MOM for 6 rounds: 50 Double unders 15 Deadlift (#100/70) 15 Toes-to-bar Endurance: 8 Round for time: 400m Run 15 Dual DB Thruster (#15/10x2) 10 Box Jump overs 3 Wall-walk Gymnastics: Skill: Rope Climb Strength: 16 Min Emom:
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