CrossFit  W.O.D

Strength: Weighted Pushups

A) 5x5x80-90% 5RM

B) 5x5x80-90% 5RM

C) 5x3x80-90% 3RM

D) 5x3x80-90% 3RM

E) 5x3x80-90% 3RM

 

MetCon: 5RFT
15 Double unders
10 Toes 2 bar
5 S2OH

A) SU-Vups-12/8kg KB
B) DU-K2E-30/20kg
C) 45/30kg
D) UNBROKEN DU – 60/42.5kg

 

Endurance W.O.D

MetCon: “Painstorm XII” 

same as Strength accessory (look below)

Strength & Accessory W.O.D

“Painstorm XII”

For Time

400 meter Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

50 Hang Power Snatches

400 meter Run

 

Perform all barbell movements with an olympic bar only (20/15 kg). Run without the bar.