CrossFit W.O.D
Strength:
E02:00MOMx10 Sets:
3 Position Snatch (From High Hang, Hang, Floor)
Metcon:
12:00 Min AMRAP:
16 Alt. DB Snatch #1x22.5/15kg
8 Lateral Burpees Over The DB
CrossFit Strength
Part A:
Bench Press
8-8-6-6-6
Part B:
4 SuperSets:
10 Alternating Goblet Squats
00:30-00:50 Sec Chest To Wall HandStand Hold
Part C:
For Time:
200m 2KB Farmer's Carry #32/24kg
30 2KB Front Rack Squats #24/16kg
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up to A 3RM Chin-Up Metcon: Option A: For Time: 60/48 Cals Echo Bike 60m 2DB Walking Front Rack Lunges #2x22.5/15kg 60 HSPU Option B: 6 Rounds For Time: 10/8 Cals Echo Bike
CrossFit W.O.D Strength: Deadlift 8-6-4-8-6-4 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 18/15 Cals Row Into AMRAP: WallBall Shots #10/6kg CrossFit Endurance E04:00MOMx8 Alt. Rounds: 1.) 400m Run Into AMRAP: 10 2DB Devil's Press #2x15/10kg 15 Sit-Ups
CrossFit W.O.D Strength: Strict Press 8-6-4-8-6-4 Metcon: 16:00 Min EMOM (For Max Reps): 1.) Squat Jumps 2.) Ab-Mat Sit-Ups 3.) C2B Pull Ups 4.) Back Extensions CrossFit Strength Part A: Back Squats 6x4 Part B: E03:00MOMx4 Sets: 8\8 Half Kneeling KB Press 8\8 KB
CrossFit W.O.D Skill: 14:00 Min Practice Rope Climbs Metcon: 12:00 Min AMRAP Ascending Ladder: 1-2-3-4... Rope Climbs 2-4-6-8... Sandbag Cleans #60/45kg 3-6-9-12... HSPU