CrossFit W.O.D:
Strength:
Tempo Back Squat (@32x2)
5-5-5-3-3
Metcon:
15Min AMRAP of:
50 Double Unders
10 DBs Push-press (#22.5/15x2)
10 Burpees over DB
10 DBs Hang Power Clean (#22.5/15x2)
CrossFit Strength:
Part A:
Back Squat
4-4-3-3-2-2
Part B:
3 Sets:
8/8 KB Single leg Romanian Deadlift
+
40 Sec Sandbag Hold
Metcon:
For Time:
200m Farmer Carry (#32/24,x2)
25 Deadlift (#100/70)
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m
CrossFit W.O.D: Strength: Push jerk 3-3-3-2-2-2 Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10 Box Jump overs 15 KB Swing (#24/16) Endurance: For Time: 1 Stairs ascend with ball (#10/6) 100 Double Unders 100 Wall Balls (#10/6) 100/80 Cal Row // 80/60 Cal Bike
CrossFit W.O.D: Metcon: "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air Squats 1600m Run *RX-10/6kg Vest *you can Split pull up , push up and air squat as needed Endurance "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-3-3-3 Metcon: 8 Rounds For time: 10 Sit-ups 5 Hang Power Clean (#70/45) 3 Shoulder to overhead (#70/45) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 3 Sets: 8-10 Dual DB seated arnold press + 12 Plank DB Pull Through Metcon: