CrossFit W.0.D Strength: 15:00 Min Build Up For The Following Complex: 1 Snatch Pull 1 Hang Snatch Above Knee 1 Hang Snatch Below Knee Metcon: 5 Rounds For Time: 200m Run 3 RMU 6 Hang Power Snatch #43/30kg CrossFit Weightlifting Part 1: Hang Muscle Snatch Drop
CrossFit W.O.D Strength: 4 SuperSets: 16 Alternating Renegade Rows 15m\Per Side 1Arm KB Farmer's 1 Arm KB OverHead Carry #2x24/16kg Metcon: For Time: 10 Toes to bars 20 Push-Ups 30 WallBall Shots #10/6kg 40 Alt. Lunges 50 Tuck-Ups 40 Alt. Lunges 30 WallBall
CrossFit W.O.D Skill: 15:00 Min HandStand Walk Practice Metcon: For Time: 30 Cals Row 30 Hang Power Cleans #60/43kg 20 Cals Row 20 Front Squats 10 Cals Row 10 Thrusters CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8-10\Per Arm Half Kneeling
CrossFit W.O.D Strength: E02:30MOMx7 Sets: 1 Segment Clean Pull+1 Segment Clean *Build Up for load Metcon: On A 12:00 Min Clock, Reach as Far As Possible: 1-2-3.. HSPU 10-20-30.. Double Unders CrossFit Endurance For Time: 800m Run 50 KB Swings #16/12kg 800m Run 50
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-4-4 Metcon: 2 Rounds For Time: 200m 2KB Farmer's Carry #2x24/16kg 25 Burpees 50 Air Squats CrossFit Endurance Part A: 5x600m Row at 85% Effort. 01:30 Min Rest B\W Sets Part B: 20 Rounds For Time: 5 Pull
CrossFit W.O.D Strength: Deadlift 6-6-4-4-2-2 Metcon: 15:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 20 Box Jump Overs #60/50cm CrossFit Strength Part A: Weighted Chin Ups 3-3-3-2-2-2 Part B: E04:00MOMx3 Sets: 8 Seated Good Mornings 15-20 Sec L-Sit Hold Part C: 02:00Min
CrossFit W.O.D Strength: Bench Press 10-10-7-7-3-3-3 Metcon: 20:00 Min AMRAP: 28 Double Unders 14 Walllball Shots #10/6kg 7m HS walk 14 Toes To Bars
CrossFit W.O.D Strength: 4 SuperSets Of: 10\10 1DB Bent-Over Rows 30 Sec 2KB Front Rack Hold #2x32/24kg Metcon: E03:00MOMx4 Rounds: 15/12 Cals Row 10 Front Squats #50/35kg *Max Lateral Burpees Over The Bar For The Remaining. CrossFit Weightlifting Part 1: Muscle Snatch High
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