CrossFit W.O.D Strength: Back Rack Reverse Lunges 12-10-10-8-8 (Total) Metcon: For Time: 800m Run 10 Plate GTOH #20/15kg 10 Plate Bearhug lunges 400m Run 20 Plate GTOH #20/15kg 20 Plate Bearhug lunges 200m Run 30 Plate GTOH #20/15kg 30 Plate Bearhug lunges
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Snatch Balance 1 Tempo Overhead Squat @53X1 Metcon: For Time: 21-15-9 Hang Power Snatch #43/30kg Lateral Burpees Over The Bar CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50% Part 2: Hang Snatch Pull
CrossFit W.O.D Strength: Strict Press 5x5 *Build Up For Load Metcon: 20:00 Min AMRAP: 400m Run 30 V-Ups 20 KB Swings #24/16kg 10 HSPU CrossFit Endurance E05:00MOMx7 Rounds: 10 Alt. 1DB Devil's Press #1x17.5/12kg 15 Push Ups 20 Air Squats 25
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlifts 00:20 Sec Box L-Sit Hold Metcon: 5 R.F.T: 32 Double Unders 8 Deadlifts #100/70kg 4 Bar Muscle Ups CrossFit Strength Part A: Front Squats 5-5-3-3-3 Part B: E03:00MOMx4 Sets: 10-12 Elevated Feet
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up For Load: 2 Squat Cleans Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 3 Wallwalks 10 Hang Power Cleans #60/43kg *Into Max Jump Squats For The Remaining. Part A: 15:00 Min AMRAP: 500/400m
CrossFit W.O.D Strength: Pendlay Row 5x5 Metcon: 20:00 Min EMOM: 1.)2 DB Box Step Overs #2x22.5/15kg 2.) HRPU 3.) 2DB Front Squats 4.)Sit Ups 5.) Rest CrossFit Endurance 8 Rounds For Time: 400m Run 10 Plate GTOH #15/10kg 10 Plate OH Lunges
CrossFit W.O.D Strength: Paused Back Squats 4-4-4-3-3-3 *3 Sec Pause At The bottom of the 1st. Rep in each set. Metcon: For Time: 1-2-3...10 Burpee Pull Ups 10-9-8…1 Cals Echo Bike CrossFit Strength Part A: Push Press 5x4 Part B: 3 Supersets: 10\10 Front Foot
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 2 Split Jerks From Rack Metcon: 3 Rounds For Time: 10/10 1DB Thrusters #1x15/22.5kg 15/12 Cals Row 8/8 1DB Hang Power Clean 12/9 Cals Row 6/6 1DB Split Jerks
CrossFit W.O.D Strength: 16:00 Min EMOM: 1.) 8-10 Strict Toes To Bars 2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg 3.) 20 Alt. Russian Twists 4.) Rest Metcon: 14:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 40 Double Unders CrossFit Weightlifting Part
CrossFit W.O.D Strength: Paused Front Squat 3-3-3-2-2-2 *2 Sec Pause At The Bottom of the Squat Metcon: For Time: 18-15-12 Cals Row WallBall Shots #10/6kg 02:00 Min Rest Into- For Time: 10-15-25 Russian KB Swings #32/24kg Ring Rows CrossFit Endurance 40:00 Min EMOM, For
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 3-3-2-2-2 T&G Power Snatches Metcon: 3 R.F.T: 800M Run 15 OverHead Squat #50/35kg CrossFit Strength Part A: Tempo Pendlay Rows @1231 5x4 Part B: 4 Supersets: 5/5 Lateral Box Step Downs 8/8 Tempo 1DB Bent
CrossFit W.O.D Strength: Weighted Chin Ups 5-3-5-3-5 00:30 Sec Weighted Wall Sit After Each Set. Metcon: For Time: 50 Box Jump Overs #60/50cm 100 Air Squats 50 Toes To Bars CrossFit Endurance 10 Rounds For Time: 5 Pull Ups 10 Push Ups 15 Air Squats 20