CrossFit W.O.D:
Strength:
Weighted Chin-ups
3-3-2-2-1
+
30 Sec Dual Plate Pinch hold (just 4 set)
Metcon:
16min AMRAP of:
400m Run
20 m KB Suitcase Lunges (#24/16x2)
10 Toes-to-bar
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3 Metcon: 11min AMRAP of: 2 Rope climb 4-8-12-16… Hang Power snatch (#43/30) Burpees over bar CrossFit Strength: Part A: Pendlay Row 5-5-3-3-2-2 Part B: 4 Sets: 3 Weighted Pull-ups + 8/8 Upright Row Metcon: 6min EMOM of: min1- Sandbag Clean (#75/45)
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3 Metcon: E2MOM For 10min: 10 Box Jumps over 6 Dual DB Hang Squat Clean (#22.5/15x2) 2 Bar muscle ups
CrossFit W.O.D: Strength: Bulgarian Split squat 6-6-6-4-4 Metcon: 5 Rounds for time: 15 Wallball (#10/6) 15 KB Sumo Deadlift high-pull (#32/24) 15 KB Russian swing (#32/24) Weightlifting: Part A: Hang Squat Snatch 3x3 @65-70% 6x2 @75-90% Part B: Clean pull Hang squat clean Front squat
CrossFit W.O.D: Skill: 15min Practice handstand Free/walk Metcon: 6 Rounds: 2:30min AMRAP- 45 sec rest: 10 Front Squat (#60/40) 15 Burpees over bar 10 Hang Power Clean (#60/40) Endurance: 10 Rounds For time: 250/200m Row // 12/9 Cal Bike 10 Wallballs (#10/6)