CrossFit W.O.D:
Strength:
Weighted bar Dip
5-5-4-3-3
+
8/8 DB upright Row
Metcon:
Metcon:
10min AMRAP of:
15 Box Jumps overs
10 Dual DB Push-jerk (#22.5/15x2)
5 Bar Muscle-ups
CrossFit Strength:
Part A:
Strict Press
3-3-3-2-2-1-1
Part B:
4 Sets:
30 Sec Ring-dip Hold
+
15-20 Band face pull
Metcon:
6min AMRAP of:
5 Deadlift (#120/90)
5 Burpees
10 KB Goblet Lunges (#32/24)
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-6-6-6 Metcon: 18min AMRAP of: 21 Wallball (#10/6) 15 Deadlift (#90/60) 9 Ring Dip 70 Double unders Endurance: Every 5min For 40min: 200m Run 20 DB Snatch 20 Overhead Lunges 10 Burpees over DB
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 4 Rounds For time: 200m Run 15 Hang Power Clean (#50/35) Endurance: 10 Round for time: 10 Devil Press (#15/10x2) 15/12 Cal Row 10 Box Jumps 20 bodyweight Lunges Gymnastics: Skill: HeadStand to Free Kipping HSPU Strength: 20Min
CrossFit W.O.D: Strength: 14min Build to heavy complex of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat Metcon: 16min AMRAP of: 20 KB Swing (#24/16) 20 KB Overhead Lunges (#24/16) 2 Rope Climb CrossFit Strength: Part A: Front Squat 4-4-4-3-3-3 Part B: 3-4 drop
CrossFit W.O.D: Strength: Bench press 6-6-5-5-4-4 Metcon: 10min AMRAP of: 4-6-8-10-12-14… Dual KB Front Rack Squat (#24/16x2) Chest-to-bar