Category: Uncategorized

Strength.

4 x 8-10 strict pull up or chest to bar

Conditioning.

5rft

10 chest to bar

20 wall ball 10’/9′ 9/6kg

Skill.

Barbell cycling

Power cleans 4 x 8 (60% 65% 70% 75%)

Conditioning.

150 double unders

30-20-10

shoulder to overhead 42.5/30kg

atomic sit up

150 double unders

Gymnastics.

3 x 30sec handstand hold + 15-20 shrugs

or

3 x 20 handstand shoulder taps

Conditioning.

3rft

20 burpee pull up

20 front squat 70/45kg

20 box jump 24/20

Conditioning.

Cindy XXX

20min complete as much of

10 pull up

20 push up

30 squat

15 pull up

30 push up

45 squat

20 pull up

40 push up

60 squat

25 pull up

50 push up

75 squat

30 pull up

60 push up

90 squat

Strength.

clean deadlift 5,5,5,5,5

Conditioning.

ICON Online Championship WOD 3

6min complete

50 box jump 24/20

then in remaining time power output of power snatches

Strength.

4 x 8-10 strict pull up or chest to bar

Conditionng.

5 rft

200m run

5 hang power clean 70/45kg

10 handstand push up

Strength.

Push press 5,5,5,5,5

Conditioning.

10min amrap

10 goblet squat 24/16kg

10 chest to bar

40 double unders

Gymnastics.

3 x 30sec hanging L-sit

Conditioning.

CrossFit Open WOD 13.1

Strength.

Front squat 4 x 3 @ 85%

Gymnastics.

3 x 30sec handstand hold + 15-20 shrugs. Or

3 x 20 handstand shoulder taps

Conditioning.

5 rft

20 wall ball 10’/9′ 9/6kg

10 toes to bar

Gymnastics.

3 x 30sec handstand holds + 15-20 shoulder shrugs

Conditioning.

21min omem.

1min. 15-20 kettlebell swings 24/16kg

2min. 10-15 box jump 24/20

3min. 10-15 cal row