Crossfit W.O.D

Strength:

All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down)

Skill:

False grip on rings

MetCon:

MetCon: “Jell-o”

5 rounds: 

10 Front rack KB lunges 24/16kg

20 HR Push ups

10 Jumping lunges

 

Endurance W.O.D

For time

50-40-30-20-10

KBS

DU

Knee to elbows

Pushup

400m run

 

Strength & Accessory W.O.D

Strength:
Power Clean 3-3-3-3-3
Pull Ups 3*Max quality reps (add weight/use bands if needed, rest as needed between sets)

MetCon: 10-9-8…1 reps of
Burpee high jumps
Strict Curls 20/15kg