Strength:
Back Squat
5-5-5-3-3
Metcon:
AMRAP in 12min of:
12 Deadlifts (#43/30)
9 Hang Power Cleans
6 Push Jerks
Endurance:
5 Rounds for time:
Run 400m
20 Thrusters (#20/15)
25 Burpees
Rest 1:00 after each round.
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 11min AMRAP of: 1-2-3… Rope Climb 3-6-9-12… Thruster (#43/30) Endurance: E7mom For 35min: 70 Double unders 20m suitcase Lunges-KB/DB (#16/12x2) 20 KB/DB Shoulder-to-overhead (#16/12x2) 15 Burpees over DB/Kb
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