CrossFit W.O.D Strength: Weighted Pull Ups 4x5 *10\10 KB Side Crunch Per Side After Each Set. Metcon: 5 Rounds For Time: 18/15 Cals Row 15 Box Jump Overs #60/50cm 10 STOH #60/43kg CrossFit Endurance E05:00MOMx7 Rounds: 10 1DB Overhead Lunges #1x15/10kg 15
CrossFit W.O.D Strength: Deadlift 5-5-3-3-2-2 Metcon: "Fran" For Time: 21-15-9 Thrusters #43/30kg Pull Ups CrossFit Strength Part A: Back Squats 4x6 @75%/@7RPE Part B: 4 SuperSets: 6\6 Tempo 1DB Bent-Over Rows @1231 00:15-00:20 Sec Hanging L-Sit Part C: 2 Rounds For
CrossFit W.O.D Strength: Weighted Ring Dips 5-3-5-3-5 **00:30 Sec Hollow Hold After Each Set Metcon: For Time: 10 Burpees To Plate#20/15kg 20 Plate GTOH 30 Plate Deadlifts 40 Sit-Ups 50m SandBag Bearhug Carry #75/50kg 40 Sit-Ups 30 Plate Deadlifts 20 Plate GTOH 10 Burpees
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 Position Snatch Hang Hang Below Knee From Floor Metcon: E03:00MOMx6 Alt. Rounds: 1.) 500/400m Row 2.) AMRAP: 5 Power Snatches #43/30kg 10 Hand Release Push Ups CrossFit Weightlifting Part 1: 6 sets: 2 Muscle Snatch 1 Drop snatch
CrossFit W.O.D Strength: Paused Front Squats 5x3 *2 Sec Pause At The Bottom of each rep. Metcon: 6 Rounds For Time: 6 2DB Box Step Overs #2x22.5/15kg 36 Double Unders CrossFit Endurance Part A: 5x500m Row Rest 01:30 Min B\W Sets Part B: 08:
CrossFit W.O.D "Better Together" 40:00 Min AMRAP, In Pairs: 400m Run Together 20 Burpees To Target 30 Sandbag Over The Shoulder #50/30kg 40 Wallball sit Ups (Sync.) #10/6kg 50 WallBall Squats (Sync.) 400m Row
CrossFit W.O.D Strength: Weighted Chin Ups 5x5 Metcon: 12:00 Min AMRAP: 3 WallWalks 6 Burpee Box Jump Overs #60/50cm 18 Alt. DB Snatch #22.5/15kg CrossFit Endurance 36:00 Min EMOM, Each For Max Reps: 1.) Wallwalks 2.) Walking Lunges (For Distance, in 7.5m
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlift 16 Alt. Gorilla Rows Metcon: 20:00 Min EMOM, For Max Reps: 1.) WallBall Shots #10/6kg 2.) KB Swings #1x24/16kg 3.) Cals Row 4.) Alt. Goblet Lunges 5.) Rest CrossFit Endurance 04:00 Min On\
CrossFit W.O.D Strength: E02:30MOMx8 Sets (Build Up for load): Power Clean Hang Power Clean Push Jerk (1+2+2) Metcon: For Time: 10-8-6-4-2 GTOH #60/43kg 5-10-15-20-25 V-Ups CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: E04:00MOMx4 Sets: 5\5 Lateral Box Step Downs
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 10 Rounds For Time, IGUG: 8 Toes To Bars 10 Box Jumps #60/50cm 12 Alt. Lunges **When Partner A Works, Partner B Performs Max Cals Row.
CrossFit W.O.D Strength: Back Squat 5X5 Metcon: 15:00 Min EMOM: 1.) 20 Russian KB Swings #32/24kg 2.) Max Rope Climbs 3.) Rest CrossFit Weightlifting Part 1: 7 sets: 2 Drop Snatch 1 OH Squat (pause 2 sec at the dip) 40-50% Part 2: Hang Snatch Pull
CrossFit W.O.D Strength: Every 01:30MOMx10 Sets: 1 Squat Snatch Metcon: 5 Rounds For Time: 200m Run 7 Ring Dips 5 Power Cleans #80/55kg CrossFit Endurance E05:00MOMx8 Alternating Rounds: 1.)400m Run Into AMRAP: 30 Double Unders 20 V-ups 15 2DB Hang Clean&Jerks #2x15/