CrossFit W.O.D
Strength:
Push Press
4-4-3-3-2-2
Metcon:
10:00 Min Amrap:
50 Double Unders
10 2KB Hang Cleans #2x24/16kg
CrossFit W.O.D
Part A:
Back Rack Reverse Lunges
10-10-10-8-8-8 (Total)
Part B:
E03:30x4 Rounds:
8\8 DB Bent-Over Rows
6\6 1Arm Half Kneeling Bottom Up KB Press *with 2 sec pause at the top of Each Rep.
Part C:
09:00 Min AMRAP:
2-4-6...Etc.
Strict HSPU
2DB Box Step Ups #2x22.5/15kg
CrossFit W.O.D Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Snatch Deadlift Hang Snatch Tempo Over Head Squat *3 Sec On the way Down (1+2+1) Metcon: 3 Rounds For Time: 30 Alt. DB Snatch #1x22.5/15kg 20 Burpees Over The DB CrossFit Endurance Part A: E03:00MOMx5 Sets: 400m
CrossFit W.0.D Strength: Weighted Chin Ups 5-5-5-3-3-3 30 Sec Weighted Wall Sit B\W Sets. Metcon: 21-15-9 Cals Bike Toes To Bars 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 5 Strict Pull Ups In Between Sets Part B: 3 SuperSets: 10
CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB