CrossFit W.O.D: Strength: Front Rack Lunge 6-6-4-4-2 Metcon: For Time: 100 Air Squat 70 Dual DB Power Clean (#22.5/15,x2) 40 handstand Push-ups CrossFit Strength: Part A: Push press 4-4-4-3-3-3 Part B: 3 Sets: 20M Dual KB overhead walk + 40m Dual KB Front rack walk Metcon:
CrossFit W.O.D: Strength: 4 Super Sets: 5 Weighted Dip (bar) + 45-60 Sec Heavy Dual KB/DB farmer hold Metcon: Every 2min For 18min: 9 Burpees 12 Kb Swing (#32/24) 15 Wallball (#10/6) Endurance: 38min AMRAP of: 26/20 Cal Bike 20 DBs Thruster (#15/10,x2)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-2 Metcon: E5MOM For 20min: 200m Run 30 Squat jumps 15 KB Swing (#32/24) *Max Handstand push-ups till 4:15 Weightlifting: Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 2 Rounds For Time: 20 Strict Pull-ups 40 Dual DB Shoulder to overhead (#22.5/15,x2) 60 Wall-balls (#10/6) 80 KB Sumo Deadlift high pull (#24/16) Endurance: 40min AMRAP of: 15 Box Jump overs 20 DB Snatch (#15/
CrossFir W.O.D: Strength: Weighted Pull-ups 5-4-3-3-2 + 8 Dual DB z-press Metcon: 16min AMRAP of: 10 Front Squat (#60/40) 15 Box Jump overs 20 DB Snatch (#22.5/15,x1) CrossFit Strength: Part A: Deficit Deadlift 6-6-6-4-4-4 Part B: 3 Sets: 10-15 Heel elevated goblet squat + 5 reverse
CrossFir W.O.D: Strength: 15min Build Heavy complex 1 Squat Clean 1 Push Jerk 1 Front Squat Metcon: 11min AMRAP of: 30 Double unders 6 Hang Power Snatch (#50/35) 3 Overhead Squat (#50/35) 15 Sit-ups Endurance: 6 Rounds For time: 400m Run 25 Plate Ground-to-overhead (#20/15)
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 10 Rounds For time: 5 Dual DB Thruster (#22.5/15,x2) 5 Toes-to-bar 5 Burpees to target Endurance: 3 Rounds of: 6Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 15 Wallballs (#10/6) 10 Medball Sit-ups (#10/
CrossFit W.O.D: Strength: pause Push press 4-4-4-3-3 *2 sec pause in the dip Metcon: 5 Rounds For time: 2 Legless Rope Climb 400m Run 10 Hang Clean & Jerk (#50/35) CrossFit Strength: Part A: Bench press 5-5-4-4-3-3 Part B: 4 Super sets: 8-10 Dual DB Z-press + 3-5
CrossFit W.O.D: Strength: Thruster 5-5-4-4-3-3 Metcon: In pairs (I go you go) 4 Rounds for time: 30 Sync. Air Squats 6 Bar Muscle up 30 Sandbag Lunges (#60/30) 6 Bar Muscle up
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-2-2 Metcon: Every 3Mim for 12min: 20 V-ups 15 DB Goblet Squat (#22.5/15x1 10 Alt DB Devil press (#22.5/15x1) Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the
CrossFit W.O.D: Strength: 5 Super sets: 5 Weighted Push-ups + Bent over row 8-8-6-6-6 *1-1.5min Rest between set Metcon: 100 Thrusters (#43/30) *Every break 7 Push-ups Endurance: E2MOM for 36min (Alt A-B-C): A) 15 Hang DBs Squat Clean (#15/10x2) 15 DBs Push-press B) 18/14 Cal