CrossFit W.O.D Strength: 4 SuperSets: 5-5-3-3 Weighted Dips *20-30 Sec L-Sit Hold. Metcon: 4 Rounds For Time: 200m Run 18 2KB Deadlifts #2x24/16kg 12 Box Jump Overs #60/50cm CrossFit Strength Part A: Tempo Strict Press 5x5 @1131 Tempo (3 Sec On the Way Down) Part B:
CrossFit W.O.D Strength: Paused Front Squats (2 sec Hold at the Bottom) 3-3-3-2-2-2 Metcon: 15-12-9 Cals Row Chest to Bar Front Squats @50/35 ---Rest 02:00--- Into "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance E06:00MOMx6 Rounds: 400m Run 20 Plate GTOH #15/
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up For A Heavy (2+2): Power Clean+Push Jerk Metcon: For Time: 30 1DB Hang Power Clean #22.5/15kg 45 V-Ups 60 WallBall Shots #10/6kg 45 Push Ups 30 1DB STOH CrossFit Endurance Part 1: 5 Sets x
CrossFit W.O.D Strength: Weighted Chin-Ups 5x5 Metcon: 4 Rounds Of: 03:00Min Amrap\01:00 Min Rest: 30 Double Unders 20 KB Swings #24/16 10 Goblet Lunges CrossFit Strength Part A: Back Squats 7x3, Build Up to a @2RIR Part B: 3 SuperSets Of: 8\8 1KB
CrossFit W.O.D Strength: Bench Press 5X5 Metcon: 22.1 CrossFit Open Workout 15:00 Min AMRAP: 3 wall walks 12 DB Snatches #22.5/15kg 15 Box Jump Overs #60/50cm
CrossFit W.O.D Strength: 15:00 min Build Up To: Clean+Front Squat+Jerk (1+2+1) Metcon: For Time: 2 Rope Climbs 20 Push Ups 2 Rope Climbs 40 Sit-Ups 2 Rope Climbs 60 Air Squats 2 Rope Climbs 40 Toes To Bars 2 Rope Climbs 20 HSPU
CrossFit W.O.D Strength: 4 SuperSets: 8/8 1DB Bent Over Row @1231 00:40 Sec Weighted Straight Arm Plank. Metcon: 10 R.F.T: 6 V-Ups 6 1DB Devil's press #1x22.5/15kg 6 1DB Overhead Lunges CrossFit Endurance 10 Rounds For Time: 20x7.5m Shuttle
CrossFit W.O.D Strength: Romanian Deadlift 6x6 @31x1 Tempo Metcon: 21-15-9 Thrusters #43/30kg Burpees Over The Bar CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 5 weighted Pull-Ups 3/3 Turkish Get-Ups 30 Sec Weighted Hollow Hold Part C: 4 R.F.T: 10 Dual KB
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To A Heavy Complex: Tempo Snatch Pull (5 sec on the way up) Hang Squat Snatch (1+2) Metcon: In Pairs: (IGUG) 20:00 Min AMRAP: 20 Hang Power Snatch #43/30kg 40 WallBalls #10/6kg 60 Double Unders CrossFit
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 02:00 min On/01:00 Min Off x 5 Rounds AMRAP: 8 Deadlifts #60/43kg 6 Front Squats 4 STOH CrossFit Endurance For Time: 200 Double Unders 100 Air Squats 50 2DB STOH #2x15/10kg Rest 03:00 Min Into:
CrossFit W.O.D Strength: Back Squats 6x3, Build Up to A @2RIR Metcon: "Helen" 3 Rounds For Time: 400m Run 21 KB swings #24/16 kg 12 Pull Ups CrossFit Strength Part A: Bench Press 6-6-5-5-4-4 Part B: 12:00 For Quality: 10 2DB Chest Flyes 5/
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 18.1 Open Workout: 20:00 Min AMRAP: 8 Toes To Bars 10 1DB Hang C&J #22.5/15 14 Cals Row