CrossFit WOD:
Strength:
E3MOM for 15min:
5 Barbell Bent-over Rows
10-20sec L-Sit
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 DB Front Squats (#22.5/15,x2)
1-2-3-4-5-6-7-8-9-10 HSPU
CrossFit W.O.D Strength: Back Rack Lunges E02:30MOM x 6 Sets: 8-8-6-6-4-4 *30-40 sec Weighted Plank In B\W Sets Metcon: 4 RFT: 5 Thrusters #60/43 10 Alt. Front Rack Lunges 15/12 Cals Row | 12/9 Cals Bike CrossFit Strength Part A: Clean Deadlifts 3-3-3-2-2-2 *AMRAP
CrossFit W.O.D Strength: On a 12:00 Min Running Clock, Build Up to a Heavy 3 Jerks (Any Version) Metcon: "Nate" AMRAP in 20 minutes 2 Ring Muscle-Ups 4 HSPU 8 KB Swings #32/24 CrossFit Enudrance 30:00 Min AMRAP: 5 Ring Dips 10 Burpee
CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 *In B\W Sets: 20 sec Hollow Hold + 20 sec Hollow Rocks Metcon: E02:00MOMx5 Rounds: 10 GTOH #50/35 8 Lateral Burpees over the Bar *Max Box jumps #60/50cm for the remaining CrossFit Endurance 5 rounds for Time: 10 1DB
CrossFit W.O.D Strength: Front Squats 5-5-5-3-3-3 *Build Up to a Daily @2RIR Metcon: For Time: 30-20-10 C2b WallBall Shots #10/6kg *Every 01:00 Min (Including 00:00) – 10 Jumping Lunges CrossFit Strength Part A: Tempo Back Squats 5-5-4-4-3-3 *@32X1 Tempo Part B: 4 Supersets: 8-10 2DB Navy