CrossFit W.O.D:

Strength:

Dips by ability (ring / bar / bench) 5×5

 

MetCon:

Elements #3 revisited

3 RFT:

10 OHL lunge 40/25

10 burpees

10 T2B

10 Thrusters

 

Olympic Weightlifting  W.O.D

1. TNG Power clean 7x3x70-80%
2. 15 min to find 1RM thruster (from racks)
3. TNG pushpress 5x3x60-70%
4. Backsquat+front squat 3×7 + 13×60% of Backsquat

 

Endurance W.O.D

 

Partner Wod

45 min AMRAP

P-1

:00-:15 min hold plank

:15-:30 min Wall sit

:30-:45 min KB hold 32/24

 

P-2

Amrap of

5 pullup

10 pushup

15 airsquat

20 situp

 

Alternate freely