CrossFit W.O.D
Strength:
Sumo Deadlift
5X5
Metcon:
10:00 Min AMRAP:
3-6-9-12.. ETC.
Hang Power Snatch #43/30
Lateral Burpees over the bar
CrossFit Strength
Part A:
Back Squats
5x5
Part B:
4 Supersets:
8\8 1DB 2 Point Row
+
12-16 Plank Drag-Throughs
Part C:
15-12-9
2DB Box Step Overs #2x22.5/15kg
Toes To Bars
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up To a Heavy Complex of: 1 Snatch Pull 1 Hang Snatch (Any Version) 1 OverHead Squat Metcon: For Time: 50 Air Squats 30 Burpee Box Jump overs #60/50cm 30 T2B's 50 Air Squats 30 Box Jumps 20
CrossFit W.O.D Strength: Weighted Chin Ups 3-3-2-2-1-1 * 30 sec Weighted Wall SIt in B\W Sets Metcon: 03:00 Min AMRAP\01:00 Min Rest x 4 Rounds: 15\12 Cals Row or 12\9 Cals Bike 10 Dual KB STOH #2x24/16 12 Dual KB Front Rack
CrossFit W.O.D Stregnth: Tempo Front Squats 3-3-3-2-2-2 @32X1 Tempo Metcon: 16:00 Min EMOM for Max Reps: 1.) Double Unders 2.) KB Swings #24/16kg 3.) Cals Row\Bike 4.) Rest CrossFit Strength Part A: Close Grip Bench Press 5x6 *Build Up to a @2RIR +8\8 Single
CrossFit W.O.D Skill: 12:00 Min Practice HS Walk Metcon: CrossFit Open 21.2 For time: 10 DB Snatch #1x22.5/15kg 15 Burpee Box Jump Overs #60/50cm 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch