CrossFit W.O.D
Strength:
E04:00MOMx5 Supersets:
Bulgarian Split Squats
10-10-8-8-8 (Per Leg)
8/8 1KB Side Crunch
Metcon:
E03:00MOMx4 Rounds:
18\15 Cals Row
12 Hang Power Cleans #50/35kg
9 Front Squats
CrossFit Strength
Part A:
Strict Press
5x5
Part B:
3 SuperSets:
5 Weighted Pull Ups
10\10 Dual DB B-Stance Deadlifts
Part C:
For Time:
18/15 Cals Bike
10 Sandbag Cleans #75/50kg
CROSSFIT W.O.D Strength: E01:30MOMx8 Sets: 2 Push Jerks from Rack Metcon: 16:00 Min AMRAP: 40 Double Unders 30 Air Squats 20 Push Ups 10 Toes To Bars CrossFit Endurance E04:00MOMx10 Alt. Rounds: 1.) 30/24 Cals Row Into AMRAP: 10 Push Ups 10 Alt. Hang
CrossFit W.O.D Skill: 15:00 Min Practice Kipping Pull Ups Metcon: 18-16-12 2DB Front Rack Lunges #2x22.5/15kg HSPU Rest 03:00 Min Into For Time: 9-12-15 2DB STOH Pull Ups CrossFit Endurance For Time: 1600m Run 40m Walking Lunges 1200m Run 30 Toes To Bars 800m
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: For Time: 800m Run 50 Burpee Box Jump Overs #60/50cm 800m Run CrossFit Strength Part A Tempo Romanian Deadlifts 5x6 @31X1 Part B: On a 15:00 Min Running Clock, For Quality: 10\10 1DB Single Legged Hip Thrust 10\
CROSSFIT W.O.D Strength: Bench Press 6x6 Metcon: 8 R.F.T, IGUG: 3 Bar Muscle Ups 6 V-Ups 18 Double Unders *When Partner A Works, Parner B Performs: Max Cals Bike\Row