CrossFit WOD
Strength:
Back Squat
4-4-4-3-3-3
*3sec Pause at the bottom of the last rep of each set
Metcon:
AMRAP in 10min of the ladder:
3-6-9-12… +3
Hang Squat Cleans (#70/45)
Bar Muscle-ups
CrossFit W.O.D: Strength: Deadlift 5-5-3-3-2 Metcon: 14min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Box Jumps Endurance: 40min AMRAP of: 1,000/800m Row 20 KB Sumo Deadlift high pull (#16/12) 30 KB swing (#16/12) 40 Squat Jumps
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-1-1 Metcon: Evrey 4min for 20min: 10 Toes-to-bar 10 Hang Power Clean (#43/30) 10 burpees over bar 10 Front Squat (#43/30) Endurance: 8 Rounds for time: 50 Double unders 15 Medball cleans (#10/6) 15 Plate Ground to overhead (#20/15)
CrossFit W.O.D: Strength: 16min Build up to heavy complex: 1 Power Clean 1 Front Squat 1 Hang Power Clean Metcon: 10min AMRAP of: 15 Jump Squat 10 KB Swing (#32/24) 2 Rope Climb CrossFit Strength: Part A: 16mim Build up to RM1 Strict Press Part B: 3-4
CrossFit W.O.D: Strength: Thruster (from the rack) 4-4-3-3-2-2 Metcon: 5 Rounds for time: 24/18 Cal Bike // 30/24 Cal Row 20 Squat Jumps 16 Alt. DB Snatch (22.5/15,x1) 10 HandStand push-ups