Sunday - 040623 CrossFit WOD: Strength: Weighted C2B Pullups 3-3-3-2-2-1-1 Metcon: 4 Rounds for time: Row 250/200m 60 Double Unders 5-10-15-20 Hang Squat Cleans (#43/30) Endurance: AMRAP in 35min of: 100 KB SDHP (#16/
Saturday - 030623 CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3 each leg) Metcon: For time: 50 Wallballs (#10/6) 20m Sandbag Carry (#75/45) 40 KB Swings (#24/16) 20m Sandbag Carry (#75/45) 30
Friday - 020623 CrossFit WOD: Strength: 15min build to a heavy load or practice technique for the complex: Hang Power Snatch + Power Snatch (1+1) Metcon: AMRAP in 15min of: 3 Hang Power Snatch (#60/40)
Thursday - 010623 CrossFit WOD: Strength: 12min build up to a heavy 2-rep Thruster (from the rack) Metcon: AMRAP in 20min of: 4 HSPU 8 Box Jump Overs 12 DB Snatch (#22.5/15) Endurance: AMRAP
Wednesday - 310523 CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 12 KB Front Rack Lunges (#24/16,x2) 2 Rope Climbs 24 KB Swings (#24/16,x1) 2 Rope Climbs CrossFit Endurance:
Tuesday - 300523 CrossFit WOD: Strength: Back Squat 3-3-3-2-2 Metcon: AMRAP in 7min of: 35 Double Unders 6 Hang Power Cleans (#70/45) 6 Strict Dips (Rings/Bars) *Rest 1:00 into: AMRAP in 7min of:
Monday - 290523 CrossFit WOD: Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Rx: wear a 9/6kg vest *Split reps as you like (not the runs) *Scale
Sunday - 280523 CrossFit WOD: Strength: Push-Press 7-7-7-7-7 (touch and go) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#50/35) 5 Box Jump Overs 20-18-16-14-12-10-8-6-4-2 Situps CrossFit Endurance: For time: For time: 500 Double Unders 400 Situps
Saturday - 270523 CrossFit WOD: Strength: Squat Clean 15min build up to an RM1 Metcon: 100 Wallballs for time as follows: 2:00 AMRAP 50 Double Unders 12 Toes-to-Bar Max Wallballs (#10/6) *Go until you
Friday - 260523 CrossFit WOD: Strength: Barbell Bent-over Rows 5-5-5-5-5 *10-20sec L-Sit after each set Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Front Squats (#22.5/15,x2) 1-2-3-4-5-6-7-8-9-10 HSPU Skills: Main: -explosive plate tuck ups -box/barbell
Thursday - 250523 CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-5-3-3-3 Metcon: 7 Rounds for time: 7 Sumo-Deadlift High Pulls (#50/35) 7 Burpees over the bar 7 Toes-to-bar 7 V-Ups
Wednesday - 240523 CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 30 Hang Power Cleans (#50/35) 60 ABmat Situps 120 Double Unders 60 ABmat Situps 30 S2OH (#50/35) Gymnastics: Skill- Lache & Bar
Tuesday - 230523 CrossFit WOD: Strength: E2MOM for 12min: Paused Overhead Squat 2-2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: AMRAP in 16min of: 30 Air-Squats 10 Hang Power Snatch (#40/30) 3 Ring
Monday - 220523 CrossFit WOD: Skill: 15min Handstands practice Metcon: For time: 21 Thrusters (#30/20) Run 200m 18 Thrusters (#40/30) Run 200m 12 Thrusters (#50/35) Run 200m 9 Thrusters (#60/40) Run 200m
Sunday - 210523 CrossFit WOD: Strength: Barbell Lunges (behind the neck) 8-8-6-6-6 Metcon: AMRAP in 15min of: 2 Rope Climbs 8 DB Power Cleans (#22.5/15,x2) 16 Wallballs (#10/6) CrossFit Strength: Part 1
Saturday - 200523 CrossFit WOD: Strength: E3MOM for 15min: Push-Jerk + Split Jerk (2+1) Metcon: 7 Rounds for time: 10 Front Squats (#50/35) 1-2-3-4-5-6-7 Wall Walks
Friday - 190523 CrossFit WOD: Strength: Weighted Pushups 6-6-6-6-6 Metcon: For time: 50 Plate Overhead Lunges (#20/15) 40 Pullups 30/24 Cal Bike (or 40/30 Row) 20 Box Jump Overs 10 Overhead Squats (#70/
Thursday - 180523 CrossFit WOD: Strength: 15min build up load for the complex: Squat Clean + Front Squat + Thruster + Front Squat (1+1+1+1) Metcon: 3 Rounds for time Run 400m 50 Russian KB Swings (#32/
Wednesday - 170523 CrossFit WOD: Strength: Power Clean 3-2-2-2-1-1 Metcon: 4 Rounds for time: 12 Deadlifts (#100/70) 24 Wallballs (#10/6) *E2.5MOM - 50 Double Unders Endurance: 7 Rounds for time: 20 Box Jump
Tuesday - 160523 CrossFit WOD: Strength: Front Squat 15min build up to a heavy set of 2-reps Metcon: AMRAP in 18min of: Run 200m 16 KB Overhead Lunges (#24/16,x1) 4-8-12... Burpee Pullups Endurance: 5
Monday - 150523 CrossFit WOD: Skill: 15min Handstands Practice Metcon: "The Chief" 5 Rounds for max reps: 3min AMRAP: 3 Power Clean (#60/43) 6 Pushups 9 Air-Squats Rest 1min between amraps. Endurance: In
Sunday - 140523 CrossFit WOD: Strength: Overhead Squat 5-5-5-5-5 Metcon: AMRAP in 17min of: 8 DB Hang Clean and Jerks (#22.5/15,x1) 8 Box Jump Overs 8 Toes-to-bar 8 Burpees
Saturday - 130923 CrossFit WOD: Strength: Bulgarian Split Squat 8-8-8-8-8 Metcon: 4 Rounds for time: 50 Double Unders 30 Wallballs (#10/6) 10 Hang Power Cleans (#50/35)
Friday - 120523 CrossFit WOD: Strength: 15min build up to an RM1 Weighted C2B Chin-up Metcon: AMRAP in 15min of: Row 400/300m 21 KB Swings (#32/24) 12 Ring Dips 3 Sandbag Over Shoulder (#75/
Thursday - 110523 CrossFit WOD: Strength: Strict Press 3-3-3-3-3 Metcon: 10 Rounds for time: 7 Hang Clean and Jerks (#43/30) 30 Double Unders Endurance: AMRAP in 40min: Max Cal Row/Bike E2MOM: 5 Burpees 6x10m
