CrossFit W.O.D
Strength:
E04:00MOMx4 Supersets:
6 Bent-Over Rows
00:20 Sec Side Plank\Side
Metcon:
20:00 Min AMRAP:
500/400m Row
25 1KB Goblet Squats #32/24kg
15 Burpees to Target
CrossFit Strength
Part A:
Tempo Front Squats
3-3-3-2-2 @32X1
Part B:
E03:00MOMx4 Sets:
6 Barbell Bent Over Rows
20 Sec L-Sit Box Hold
Part C:
06:00 Min AMRAP:
1 Legless Rope Climb
5 Russian KB Swings #32/24kg
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-6-6-4-4 Metcon: For Time: 1-2-3...10 Deadlifts #100/70kg HSPU CrossFit Endurance For Time: 1,000-800-600-400-200m Row After Each Set: 50 Plate Hops 30 Plate GTOH #15/10kg 15 Burpees To Plate
CrossFit W.O.D Strength: Push Press 5-4-4-3-3 Metcon: 12:00 Min AMRAP: 8 Pull Ups 12 Box Jump Overs #60/50cm 24 Double Unders
CrossFit W.O.D Strength: Good Morning 5x6 Metcon: 5 Rounds For Time: 12 2DB Front Rack Lunges #2x22.5/15kg 15m Burpee Broad Jumps 12 2DB STOH 15 V-Ups
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Power Clean 2 Hang Squat Cleans (Above Knee Cap) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Hang Power Cleans #43/60kg 3.) Air Squats 4.) Cals Row 5.) Rest CrossFit Weightlifting Part 1: 5 sets: 1