CrossFit W.O.D Strength: Back Squats 5-5-5-3-3-3 Metcon: 20:00 Min EMOM: (For Max Reps) 1.) Push Ups 2.) Plate OH Lunges #20/15kg 3.) Cals Bike 4.)Plate GTOH CrossFit Endurance 40:00 Min AMRAP: 200m Run 10-20-30-40... Air Squats 10 Push Ups (Reach As Far As Possible)
CrossFit W.O.D Strength: 5x5 T&G Cleans Build Up For Load Metcon: 8 Rounds For Time: 8 Box Jumps #60/50cm 8 HSPU CrossFit Strength Part A: Tempo Bent Over Rows @1131 5x5 Part B: 4 Supersets: 8\8 Tempo Goblet Step Ups @1131 10 Skull Crushers
CrossFit W.O.D Strength: Paused Weighted Chin Ups 3-3-2-2-1-1 *2 Sec Hold At the Top Of Each rep Metcon: 15:00 Min AMRAP: 400m Run 30KB Swings #24/16kg CrossFit Endurance 12:00 Min AMRAP: 500/400m row 20 Plate Overhead Sit-Ups #15/10kg 10 Burpees To Plate 02:
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-10-8-8-6-6 Metcon: For Time: 20 Hang Cleans #80/50kg 40 V-Ups 60 1DB Box Step Ups #1x22.5/15kg *Split As You Like CrossFit Endurance E08:00MOMx5 Rounds: 400m Run 20 Wallball Shots #10/6kg *Max Cals Row For the Remaining
CrossFit W.O.D Strength: E02:30x6 Sets: 2 Snatch Balance+2 Overhead Squats Metcon: 21-15-9 OverHead Squats #50/35kg Chest To Bar Pull Ups CrossFit Strength Part A: Back Rack Reverse Lunges 10-10-8-8-6-6 Part B: 4 SuperSets: 30m SandBag BearHug Carry #75/50kg 3\3 KB Turkish Get-Ups Part
CrossFit W.O.D Skill: 15:00 Min To Practice Kipping Pull Ups Metcon: For Time: 24-18-12-6 2KB Front Rack Lunges #2x24/16kg 2KB STOH
CrossFit W.O.D Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 12:00 Min AMRAP: 1-2-3.. Wallwalks 2-4-6... 2DB Devil's Press 2x22.5/15kg CrossFit Weightlifting Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: Snatch Deadlift Below the knee Snatch OH squat 8 x 1+1+1 65-80%
CrossFit W.O.D Strength: Squat Snatch 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 30 2KB Deadlifts #2x32/24 45 Sit-Ups CrossFit Endurance For Time: 800m Run 50 Double Unders 50 Air Squats 800m Run 50 WallBall Shots #10/6kg 50 Toes To Bars 800m Run 50 Jumping Lunges
CrossFit W.O.D Strength: Deficit HSPU 5-5-5-3-3-3 *Build Up for Range Metcon: For Time: 500m Row 30 Burpee Box Jump Overs #60/50cm 500m Row 30 2DB Thrusters #2x22.5/15kg 500m Row 30 2DB Box Step Overs CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 10
Crossfit W.O.D Strength: 4 SuperSets Of: 6\6 Bulgarian Split Squats 30 Sec Weighted Wall Squats Metcon: 02:00 Min On\01:00 Min Offx5 Rounds, Amrap: 6 Toes To Bars 6 Hang Power Snatches #43/30kg CrossFit Endurance Part A: 5x500m Row 02:00 Min Rest B\
CrossFit W.O.D Strength: E02:30MOMx7 Rounds, Build Up For Load: Push Press Push Jerk Split Jerk (1+1+2) Metcon: 10 R.F.T: 1 Rope Climb 3 Burpee Pull Ups 5 HSPU CrossFit Endurance 05:00 Min AMRAP/01:00 Min Rest x 6 Rounds, Alternating AMRAPs:
CrossFit W.O.D Strength: Bent-Over Rows 5x6 30 Sec Weighted Hollow Hold B\W Sets. Metcon: 20:00 Min AMRAP: 20 RKBS #32/24kg 30 Double Unders 40 Air Squats 50 Double Unders CrossFit Strength: Part A: Push Press 5-5-5-3-3-3 Part B: E04:00MOMx3 Supersets: 10\10 KB Goblet