CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets
CrossFit W.O.D Skill: 15:00 Min Rope Climb Practice Metcon: For Time: 1, 1-2, 1-2-3..Etc.: 1.) Rope Climb 2.) WallWalks 3.) Deadlifts #100/70kg 4.) Lateral Burpees Over The Bar 5.) Toes To Bars 6.) Jumping Lunges 7.) Air Squats 8.) V-Ups 9.) Push Ups 10.) Bar
CrossFit W.O.D Strength: 20:00 Min HandStand Practice Metcon: For Time: 400m Run 30 KB Swings #1x24/16kg 400m Run 30 1KB overHead Lunges 400m Run 30 1KB STOH CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 SuperSets: 8-10 Weighted Push Ups 5\5 ATG Split
CrossFit W.O.D Strength: 4 SuperSets: 10/10 1DB Bent-Over Rows 00:20 Sec Ring Support Hold 00:30-00:45 Sec SuperMan Hold Metcon: 10 Rounds For Time: 10 WallBall Shots #10/6kg 10 V-Ups
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 5\5 Weighted Box Step Ups @1151 (5 sec on the way down) 8 Weighted Push Ups Metcon: For Time: 15-12-9 Clean&Jerks #60/43kg *200m Run After Each Set CrossFit Weightlifting Part 1: 6 sets: 2 Sott press 1 Drop
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Cleans, Build Up for Load Metcon: 16:00 Min EMOM For Max Reps: 1.) WallWalks 2.) Air Squats 3.)Russian KB Swings #32/24kg 4.)Walking Lunges CrossFit Endurance E06:00MOMx6 Rounds: 30 2DB Deadlifts #2x15/10kg 20 2DB STOH
CrossFit W.O.D Strength: Strict Press 5-3-3-2-1-1-1 Build Up to A 1RM Metcon: 6 R.F.T: 24 Double Unders 12 Alt. 1DB Snatch #1x22.5/15kg 12 Sit-Ups CrossFit Strength Part A: 15:00 Min build up to a 1RM Back Squat Part B: 4 SuperSets: 8/8
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: For Time: 1-2-3...10 C2B Pull Ups 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Endurance For Time: 1km Run 50 Goblet Lunges #1x15/10kg 1km Run 75 Push Ups 1km Run 50 1DB Devil's Press #1x15/10kg
CrossFit W.O.D Strength: OverHead Squats 3-3-3-2-2-2 Metcon: 03:00 Min On/02:00 Min Off x 3 Rounds (AMRAP): 8 Toes To Bars 8 Thrusters #43/30kg 8 Lateral Burpeees Over The Bar CrossFit Endurance "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping
CrossFit W.O.D Strength: On a 12:00 Min Running Clock: Build up For a 1RM Weighted Chin Up Metcon: 20:00 Min AMRAP: 24/18 Cals Row 15 Box Jumps #60/50cm 12 Ring Rows CrossFit Strength Part A: Pendlay Row 5x5 Part B: E03:00MOMx4 Sets: 8
CrossFit W.O.D Strength: Weighted Dips: 8-4-8-4-8-4 Metcon: 3 Rounds For Time: 20 Russian KB Swings #24/32kg 4 Wall Walks 2 Rope Climbs
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up for load on the following Complex: 1 Snatch From floor (any version) 1 OverHead Squat Metcon: 02:00 Min On (AMRAP)/ 01:00 Min Off x 6 Rounds, Alt: 1.) 6 Hang Power Snatch #43/30kg