CrossFit W.O.D Strength: 5 SuperSets: 5\5 Weighted Box Step Ups 15m 1KB Overhead Carry (Per arm) Metcon: For Time: 21-15-9 Deadlifts #100/70kg Lateral Burpees Over The Bar CrossFit Endurance Every 05:00MOMx6 Rounds: 30m Burpee Broad Jumps 30 KB Swings #16/12kg 20 1KB Front Rack
CrossFit W.O.D Strength: Thruster (1St Rep From Floor) 10-8-6-4-2 Metcon: 20:00 Min AMRAP: 18 1DB Box Step Overs #1x22.5/15kg 15/12 Cals Row 12 1DB Alt. Devil's Press CrossFit Endurance Part A: For Time: 1000-800-400-200m Run *30 Sit-Ups 20 Hand Release Push Ups
CrossFit W.O.D Strength: Pendlay Rows 5x5 Metcon: 4 R.F.T: 400m Run 15 V-Ups 12 Front Rack Lunges #50/35kg CrossFit Strength Part A: Front Squats 10-8-6-4-2 Part B: 3 SuperSets: 5 Weighted Dips 00:40 Sec Weighted Plank Part C: For Time: 30m Plate Push #20/
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 T&G Power Snatches Metcon: 5 Rounds For Time: 5 Power Snatches #50/35kg 7 Pull Ups CrossFit Weightlifing Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up For Range 3 Deficit HSPU Metcon: 16:00 Min EMOM, For Max Reps: 1.) 2DB Front Rack Lunges #2x22.5/15kg 2.) Burpees 3.) 2DB STOH 4.) Cals Row CrossFit Endurance 15:00 Min AMRAP: 400m
CrossFit W.O.D Strength: Sumo Deadlift 5x5 Metcon: For Time: 18-15-12 Thrusters #43/30kg 24-36-48 Double Unders CrossFit Strength Part A: Good Morning 4x8 Part B: E03:00MOMx4 Supersets: 8\8 Half Kneeling KB Press 00:20-00:30 Sec L-sit Box Hold Part C: 3 R.F.T: 200M
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: 18:00 Min AMRAP: 15 KB Swings #24/16kg 20 Push Ups 25 Air Squats CrossFit Endurance 40:00 Min AMRAP: 24/18 Cals Row 16 1DB Alternating Hang Clean&Jerk #1x15/10kg 14 Burpees Over
CrossFit W.O.D Strength: 4 SuperSets: 3 Weighted Pull-Ups 1\1 Turkish Get Ups Metcon: E03:00MOMx5 Rounds: 200m Run 15 WallBall Shots #10/6kg 15 Sit-Ups CrossFit Endurance E05:00MOMx6 Rounds: 200m Run 12 Push Ups 20 Sit-Ups 24 1DB Goblet Lunges #1x17.5/12.5kg 35 Double
CrossFit W.O.D Strength: Tempo Front Squats @32X1 3-3-3-2-2-2 Metcon: 12:00 Min AMRAP: 10 Toes To Bars 10 Box Jump Overs #60/50cm CrossFit Strength Part A: Strict Press 5x5 Part B: 4 Supersets: 5\5 Lateral Box Step Downs 10\10 1DB Bent-Over Rows Part C: 07:
CrossFit W.O.D Strength: Bench Press 5x5 Metcon: In Teams Of 2, For Time: 100m HS Walk 150 Air Squats 200m 2KB Farmer's Carry #2x24/16kg 150 Sit-Ups 100m 2KB Walking Lunges
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 8\8 1DB Tempo Bent Over Rows @1231 00:20 Sec Side Plank Per Side Metcon: 2 Rounds For Time: 800m Run 40 Wallball Shots #10/6kg CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50%