CrossFit W.O.D: Strength: 4-5 Super sets: 6/6 Bulgarian Split squat + 6/6 Single leg deadlift Metcon: Metcon: Every 1.5min for 12min of: (A-B-A-B…) A) 200m Run B) AMRAP 1.5min of: 10 Devill press (#22.5/15x2) 3 Wall walk Weightlifting: Part 1: 7 sets: 2
CrossFit W.O.D: Strength: 13min Find RM2 for Weighted Chin-up Metcon: 18min AMRAP of: 20 Box Jumps overs 10 Chest-to-bar 20 V-ups 10 Wallball (#10/6) Endurance: 37min AMRAP of: 1000/800m Row 20 KB Goblet Squat (#16/12x1) 20 KB Swing (#16/12x1) 20 KB Sumo Deadlift high-pull
CrossFit W.O.D: Strength: Split Jerk 4-4-3-3-2-2 Metcon: For Time: 500/400m Row // 26/18cal Bike 6 Rounds for time: 15 KB Sumo Deadlift High-pull (#24/16x1) 8/8 KB Hang Snatch (#24/16x1) 500/400m Row // 26/18cal Bike CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 Part B:
CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows
CrossFit W.O.D: Strength: 5 Super sets: 8/8 Dual KB Gorilla row + 20-30 Sec L-sit Metcon: 11min AMRAP of: 1 Legless rope climb 10 Dual DB Step-up (#22.5/15x2) 20 Jumping Lunges CrossFit Strerngth: Part A: Push Press 5-5-5-3-3-3 Part B: 3-4 Super set: 3-5 Weighted pull-up
CrossFit W.O.D: Strength: Every 2.5min For 15min build heavy complex of: 3 Hang Power clean 2 Front squat 1 Push Jerk Metcon: 8min AMRAP of: 20 KB Russian Swing (#32/24) 12 KB Goblet Squat (#32/24) -1min Rest- 8min AMRAP of: 50 Double unders 5-10-15-20… Deadlift
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 7 Rounds For time: 200m Run 20m Overhead Walking Lunges (#22.5/15x1) 20 Tuck-ups
CrossFit W.O.D: Strength: 4 sets of: 3 Weighted ring dip + 8/8 DB Bent over row (on bench/box) Metcon: For time: 10 Devill press (#22.5/15x2) 25 pull-ups 50 Wallball (#10/6) 25 Toes-to-bar 10 Devill press (#22.5/15x2) Weightlifting: Part 1: 5 sets: 2
CrossFit W.O.D: Strength: Every 1.5 min for 12min: 2 Clean Pull + 1 Clean (any style) Metcon: 6 Rounds For time: 10 Front Squat (#50/35) 15/12 Cal Row // 12/9 Cal Bike 10 push jerk (#50/35) 20 Sit-ups Endurance: 10 Rounds for time: 20 Russian
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10min AMRAP of: 10 Squat Clean (#60/40) 1-2-3-4… Wall walk CrossFit Strength: Part A: Strict press 5-5-5-3-3-3 Part B: 4 sets: 10/10 light db seated external rotation *1min rest after each set Metcon: 3 Rounds for time: 5
CrossFit W.O.D: Strength: Every 2min for 14min Build heavy set of: 1 Push press + 2 Push Jerk Metcon: 15min AMRAP of: 60 Double unders 15 Dual DBs Front Squat (#22.5/15x2) 5 Bar muscle ups Endurance: Every 5min for 40min of: 15 KBs Thruster (#16/12x2) 50
CrossFit W.O.D: Strength: 12 min Build up to 2 rep touch & go Power Snatch Metcon: For Time: 1200m Run 50 Ring Dip 50 Box Jumps 50 Push ups 50 KB Swing (#32/24) CrossFit Strength: Part A: Front Rack Lunges 6-6-4-4-2-2-2 Part B: 4 Super set 10-12