Crossfit W.O.D

Strength:

A) Backsquat 5x5xE.WT

B) Backsquat Find 5RM

C-D-E) Front squat find 3RM

Skill: Squat Clean

MetCon: 4 Rounds For time

5 Squat clean

10 T2B

 

1. Ask coach
2. 30-40/20-30Kg
3. 40-50/30-40Kg
4. 60-70/40-45Kg
5. 70-80/50Kg
   

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Strength Accessory W.O.D

Strength

Floor press: 5-5-5-5; (+5)*80% From last set

MetCon: 15-12-9-6-3 Reps of

Deadlift (BW)

Over the box jumps 60/50cm

*rest 30 sec between sets

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Endurance W.O.D

5 rounds for time of:

30 kettlebell snatch, 24/16kg

30 Butterfly sit-ups

30 SDHP 24/16kg

30 knees-to-elbows