CrossFit W.O.D Strength: 4 Supersets: 8\8 Half Kneeling Strict Press + 00:30 Sec Side Plank\Side Metcon: For Time: 30/24 Cals Echo Bike 30 Wallball Shots #10/6kg 20/16 Cals Echo Bike 20 WallBall Shots 10/8 Cals Echo Bike 10 WallBall Shots
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up For A 2RM Split Jerk (From Rack) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Cals Row 2.) Air Squats 3.) Sit-Ups CrossFit Endurance For Time: 800m Run 50 Box Jumps #60/50cm 800m Run
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: For Time: 10-15-25-15-10 Push Ups Russian KB Swings #32/24kg Toes To Bars CrossFit Strength Part A: Tempo Romanian Deadlift 4x6 @31X1 Part B: E03:00MOMx3 Supersets: 3 Weighted Ring Dips 15m\Side 1KB OverHead Carry Part C: 2
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 4 R.F.T: 400m Run 8 Hang Squat Cleans #60/43kg CrossFit Endurance 36:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Cals Row 3.) Air Squats 4.) K2E 5.) Hand Release Push Ups 6.) KB Swings #16/
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 DB Bent-Over Rows + 20 Sec Hanging L-Sit Hold Metcon: 20:00 Min AMRAP: 18/14 Cals Echo Bike 12 Box Jump Overs #60/50cm 3 WallWalks CrossFit Endurance 35:00 Min AMRAP: 24/18 Cals Echo Bike 20 Sit-Ups 15
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean Metcon: E03:00MOMx4 Rounds: 10 Ring Dips 10 2DB Devil's Press #2x22.5/15kg Into AMRAP: Alt. Reverse Lunges CrossFit Strength Part A: Pendlay Rows 5-5-3-3-3 Part B: 3
CrossFit W.O.D Strength: Tempo Bench Press 6x3 @31X1 Metcon: For Time: Cash-In: 400m Run With Plate #15/10kg Into 10 Rounds: 6 American KB Swings #32/24kg 6 SA KB Deadlift R 6 SA KB Deadlift L Cash-Out: 400m Run With Plate
CrossFit W.O.D Strength: 5 Supersets: 1\1 Turkish Get Up 00:30 Sec Weighted Hollow Rocks Metcon: 05:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats 02:00 Min Rest 05:00 Min AMRAP: 5 Burpee Pull Ups 10 KB SDHP #24/16kg 15
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 8 Back Rack Reverse Lunges 00:30 Sec 2 Plates Pinch Hold Metcon: For Time: 21 Box Jumps #60/50cm 21 Front Squats 21 STOH #43/30kg 63 Double Unders 15 Box Jumps 15 Front Squats 15 STOH 45 Double Unders 9
CrossFit W.O.D Strength: E02:00MOMx10 Sets: 3 Position Snatch (From High Hang, Hang, Floor) Metcon: 12:00 Min AMRAP: 16 Alt. DB Snatch #1x22.5/15kg 8 Lateral Burpees Over The DB CrossFit Strength Part A: Bench Press 8-8-6-6-6 Part B: 4 SuperSets: 10 Alternating Goblet Squats 00:
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up to A 3RM Chin-Up Metcon: Option A: For Time: 60/48 Cals Echo Bike 60m 2DB Walking Front Rack Lunges #2x22.5/15kg 60 HSPU Option B: 6 Rounds For Time: 10/8 Cals Echo Bike