CrossFit W.O.D: Strength: 5 Super Set: 4 Weighted Ring Dip + 8 Dual DB Z-press *1-1:30min rest between set Metcon: 3-6-9-12 Devil press (#22.5/15x2) Dual DB Hang Squat Clean (#22.5/15x2) Weightlifting: Part 1: High Hang squat Snatch Snatch Balance 5 x 2+1 65-75%
CrossFit W.O.D: Strength: E2MOM For 12min build heavy set of: 3 Thruster From the rig Metcon: 20min AMRAP of: 200m Run 20 Medball overhead Lunges (#10/6) 15 Push-jerk (#50/35) 10 Wallball (#10/6) Endurance: 5 Rounds For time: 500/400m Row 20 Goblet Squat (#16/12)
CrossFit W.O.D: Strength: Pause Front Squat 4-4-4-3-3 *3 Sec Pause at the bottom Metcon: 16min EMOM for max rep of: min1- Max Double unders min2- Max KB Swing (#24/16) min3-Max Dual DB Step-overs (#22.5/15x2) min4- Max Ring Dip CrossFit Strength: Part A: Tempo Bench Press
CrossFit W.O.D: Metcon: With a Partner, i-go-you-go For time: Cash in: Row 2023m 10 Rounds: 7 Front Squats (#70/45) 7 C2B Pullups 7 Burpee Box Jump Overs Cash Out: 48cal Bike *One works, one rest - switch every full round *Switch on the Row/Bike as you
CrossFit Strength: Strength: Tempo Strict Press (@x232) 5-5-4-4-3-3 Metcon: 14min AMRAP of: 10 Hang power Clean (#60/40) 2-4-6-8-10-12… Strict Handstand Push-ups Burpees over bar
CrossFit W.O.D: Strength: 14min Build Heavy Complex for: 1 Clean Pull 1 Power Clean 1 Push Jerk Metcon: 4 Rounds for time: 20 Sit-ups 10 Dual DB Front Squat (#22.5/15x2) 5 Bar muscle ups CrossFit Strength: Part A: 20min Build Heavy Rep of Pause Back Squat
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 4 Rounds For time: 20 KB Swing (#24/16) 20m KB overhead Lunges (#24/16) 5 Sandbag Clean (#75/45)
CrossFit W.O.D: Strength: 12min Build up to heavy complex: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Metcon: 20min AMRAP of: 21 Dual DB Deadlift (#22.5/15x2) 15 Toes-to-bar 9 Dual DB Thruster (#22.5/15x2) 60 Double unders Wieghtlifting: Part 1- 5-6
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-2-2 Metcon: E2.5MOM for 15min: 15/12 Cal Row // 12/9 Bike 8 Power Clean (#60/40) 2 Wallwalk
CrossFit W.O.D: Strength: Push Press 4-4-3-3-3 Metcon: For Time: 50 Box jump overs 50 Sumo Deadlift-high pull (#43/30) 50 Push-ups 50 Front Squat (#43/30) 50 V-ups Endurance: 38min AMRAP of: 400m Run 20 KB Swing (#16/12) 15 Tuck-ups 10 Burpees to target
CrossFit W.O.D: Strength: Every 1.5min for 12min: 1 Snatch Pull 1 Power Snatch Metcon: 5 Rounds for time: 400m run 15 Wallball (#10/6) 10 Chest-to-bar Endurance: Evrey 4min for 36min: 15 Dual DB Thruster (#15/10x2) 15 Box jumps 10 Knee to elbow 10 Dual DB
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3 Metcon: 11min AMRAP of: 2 Rope climb 4-8-12-16… Hang Power snatch (#43/30) Burpees over bar CrossFit Strength: Part A: Pendlay Row 5-5-3-3-2-2 Part B: 4 Sets: 3 Weighted Pull-ups + 8/8 Upright Row Metcon: 6min EMOM of: min1- Sandbag Clean (#75/45)