CrossFit W.O.D Skill: 15:00 Min Practice Kipping Pull Ups Metcon: 18-16-12 2DB Front Rack Lunges #2x22.5/15kg HSPU Rest 03:00 Min Into For Time: 9-12-15 2DB STOH Pull Ups CrossFit Endurance For Time: 1600m Run 40m Walking Lunges 1200m Run 30 Toes To Bars 800m
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: For Time: 800m Run 50 Burpee Box Jump Overs #60/50cm 800m Run CrossFit Strength Part A Tempo Romanian Deadlifts 5x6 @31X1 Part B: On a 15:00 Min Running Clock, For Quality: 10\10 1DB Single Legged Hip Thrust 10\
CROSSFIT W.O.D Strength: Bench Press 6x6 Metcon: 8 R.F.T, IGUG: 3 Bar Muscle Ups 6 V-Ups 18 Double Unders *When Partner A Works, Parner B Performs: Max Cals Bike\Row
CROSSFIT W.O.D Strength: Weighted Pull Ups 5-5-5-3-3-3 Metcon: E02:30MOMx6 Rounds: 7 Burpees To Target 30M 2KB Farmer's Carry #2x24/16kg Into Max Reps: Jumping Lunges CrossFit Weightlifting Part 1: 5-6 Sets 1+1 @60-65% Slow Snatch Pull Hip Snatch Part 2: Squat Snatch 3x3 @65-70%
CROSSFIT W.O.D Strength: 5 SuperSets: 8/8 1KB Single Legged RDL 6/6 Half Kneeling Bottom Up KB Press Metcon: "DT" 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ♀ 47.5kg ♂ 70 kg CROSSFIT ENDURANCE Friendly "Eva": 10
CROSSFIT W.O.D Strength: E02:30x6 Sets: 3 Position Snatch Metcon: 15:00 Min AMRAP: 200M Run 15 Wallball Shots #10/6kg 20 Abmat Sit-Ups CROSSFIT STRENGTH Part A: Tempo Front Squats 4x4 @32X1 Tempo Part B: E04:MOMx3 Rounds: 10 2DB Stiff Legged Deadlifts @32X1 Tempo 20-25 Sec
CROSSFIT W.O.D Strength: Tempo Bent-Over Rows 5-5-4-4-4 @1231 20 Sec Side Plank\Per Side After Each Set Metcon: For Time: 16 1DB Alt. Hang Cleans #1x22.5/15kg 32 Box Jumps #60/50cm 64 1DB Front Rack Lunges 32 Box Jumps 16 1DB Alt. Hang Cleans CROSSFIT ENDURANCE
CROSSFIT W.O.D Strength: Back Squats 5x8 Metcon: 12:00 Min EMOM, For Max Reps: 1.) Hang Power Snatch #43/30kg 2.) Lateral Burpees Over The Bar 3.) Cals Row CROSSFIT ENDURANCE E06:00MOMx6 Rounds: 400m Run 20 1KB Hang Power Clean&Jerks #1x16/12kg 20 1KB Front
CROSSFIT W.O.D Strength: On A 15:00 Min Running Clock: Build Up to a 3RM T&G Squat Cleans Metcon: 10 Rounds For Time Of: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: Tempo Chest Supported DB Rows @1231 Tempo 5x6 Part
CrossFit W.O.D Strength: Alt. Gorilla Rows 16-16-12-12 *20 Sec Hanging L-Sit After Each set Metcon: 4 R.F.T: 200m Run 60m 2KB Farmer's Carry #32/24kg 15m 1KB Goblet Walking Lunges
CrossFit W.O.D Strength: E01:30MOMx9 Sets: 2 Power Snatches Metcon: 20:00 Min AMRAP: 10 SDHP #43/30kg 12 Lateral Burpees Over The Bar 18/15 Cals Row
CrossFit W.O.D Skill: 20:00 Min HandStand Practice Metcon: 02:00 Min On/02:00 Min Off x 4 Rounds: 10 Pull Ups 16 Alt. 1DB Snatch #1x22.5/15kg Into Max Reps, Alt.: 1.) Air Squat 2.) Tuck-Ups CrossFit Endurance Part A: E05:00MOMx5 Rounds: 1000/800m