CrossFit W.O.D:
Metcon:
“BAR”:
23min AMRAP of:
10 Front rack Lunges (#50/35)
7 Chest to bar
2 wall walk
10 Dual DB power clean&jerk (#22.5/15,x2)
90 Double unders
Cash out - Accmulate 59 Toes to bar
CrossFit W.O.D Strength: Back Squats E02:30MOMx6 Sets: 5-5-5-3-3-3 *Build up to a heavy 3. Metcon: 10:00 Min AMRAP: 5 Sandbag Cleans #70/45 12\9 Cals Bike or 15\12 Cals Row
CrossFit W.O.D Strength: Push Press E02:30MOMx5 Sets: Build Up To a Heavy 5. Metcon: "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping Pull-Ups 50 KB Swings #16/12kg 50 Lunges 50 K2E 50 Push Press #20/15kg 50 Back Extensions 50 Wall
CrossFit W.O.D Strength: E02:00MOM X8 Sets: 4-8 Strict\Deficit Strict HSPU * 30-40 sec Weighted Hollow Hold Metcon: For Time: 1-2-3-4-5..10 HSPU Dual DB Box Step Overs #2x22.5/15kg CrossFit Endurance E06:00MOMx6 Rounds: 32/24 Cals Row 20 V-ups 16 Alt. DB Snatch #15/10kg
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-5-3-3-3 * 8\8 1DB Bent-over Rows @1231 TEMPO Metcon: 3 R.F.T: 3 BMU 15 KB SDHP #1x24/16kg 6 C2b 20 KB Swings 9 Toes To bars 25 KB Deadlifts CrossFit Strength Part A: Pendlay rows 8-8-6-6-4-4 Part B: 4