Skill:
HSPU
Metcon:
3 Rounds for time:
75 Walking Lunges steps
50 Double Unders
25 DeadLifts (#80/55)
Endurance:
AMRAP in 30min:
15 Ring Rows
30 Overhead Squats (#30/20)
Run 400m
CrossFit W.O.D Strength: Romanian Deadlfit 10-10-8-8 *Hanging Knee Raises @2RIR In B\W Sets Metcon: 7 Rounds for Time, IGUG: 20 Cals Row\15 Cals Bike 15m HS Walk 20 Russian KB Swing #32/24
CrossFit W.O.D Strength: E02:30MOMx6 Sets: Build Up for load for the following Complex: (1+1+1+1) Snatch Pull Hang Power Snatch Hang Squat Snatch Overhead Squat Metcon: 12:00 Min Amrap: 20 Alt. DB Snatch #22.5/15 10 Lateral Burpees over the DB Weightlifting Part
CrossFit W.O.D Strength: Bent-Over Rows 8-8-6-6-4-4 *30-40 Sec Weighted Plank In B\W Sets. Metcon: 10 R.F.T: 1 Legless Rope Climbs 3 HSPU 6 WallBall Shots #10/6kg 9 Air Squats CrossFit Endurance 8 Rounds For Time: 12/9 Cals Bike 12 KB Goblet Squats #16/
CrossFit W.O.D Strength: On A 12:00 Min running Clock, Build Up to a 3RM Tng Power Cleans Metcon: 20:00 Min AMRAP: 5 Power Cleans #43/30 10 Lateral Burpees over the bar 15 Jump Squats CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 Part B: 3-4 Supersets: