CrossFit W.O.D Strength: E03:00MOMx5 Sets: 16 Alt. Gorilla Rows 20 Sec Hanging L-Sit Hold Metcon: 16:00 Min EMOM (For Max Reps): 1.)Box Jumps #60/50cm 2.) Cals Row 3.) Toes To Bars 4.)Alt. Reverse Lunges CrossFit Endurance E05:00MOMx6 Alt. Sets: 400m Run Into
CrossFit W.O.D Strength: Back Squat 5x5 *Start at @70% And Build Up For load Metcon: 15:00 Min AMRAP: 200m Run 20 Alt. 1DB Snatch #1x22.5/15kg 12 Burpees Over The DB CrossFit Endurance 6 Rounds For Time: 8 Burpees To Target 8 1DB Front Rack Lunges
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Snatch Pull 1 Hang Squat Snatch Above The Knee 1 Hang Squat Snatch Below the knee Metcon: For Time: 3-6-9-12-15-18-21 WallBall Shots #10/6kg 1KB Hang Snatch (Per Arm) #24/16kg CrossFit Strength Part A: Weighted Pull Ups 3-3-2-2-1-1-1 Part B:
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: Event 20: "Fibonacci Final" For Time: 5-8-13 Strict HSPU 2KB Deadlifts #32/24kg Into- 30m OverHead Walking Lunges #2x24/16kg T.C-12:00 Min
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 18:00 Min AMRAP: 18/15 Cals Row 12 Push Ups 18 Alt. Reverse Lunges CrossFit Weightlifting Part 1: 5 sets: 1 Muscle (Squat) Snatch 1 High Hang snatch (pause 2 sec at OHS) 40-50% Part 2: High Hang snatch 3
CrossFit W.O.D Strength: E01:30MOMx10 Sets: 1 Squat Snatch Metcon: Event 8: "Climbing Snail" For Time: 25 KB Goblet Squats #32/24kg 2/3 Legless Rope Climbs 30 Toes To Bars 4/5 Rope Climbs 25 KB Goblet Squats T.C-12:00 Min CrossFit Endurance E04:
CrossFit W.O.D Strength: Weighted Push Ups 5x5 00:30 Sec Wall Sit In B\W Sets Metcon: Event 10: "Run Hang Squat Clean" 4 R.F.T: 600m Run 10 Hang Squat Cleans #60/42.5kg T.C-22:00 Min CrossFit Strength "The CrossFit Total&
CrossFit W.O.D Strength: Sumo Deadlift 8-6-6-4-4 Metcon: Event 14 "Triple Pig": For Time: 10-15-20 Box Jump Overs #60/50cm 15-20-25 WallBall Shots #10/6kg 30-45-60 Double Unders 2-4-6 Sandbag Over The Shoulder #75/50kg T.C-15:00 Min CrossFit Endurance 4 Rounds For Time: 1,000/
CrossFit W.O.D Strength: E02:00MOMx6 Sets, Build Up For Load: 2.1 Tng Power Cleans Metcon: Event 1:"2007 Hopper": For Time: 1,000/800m Row Time Cap: 05:00 Min ** 02:00 Min Rest ** Into 5 R.F.T: 12 Pull Ups 7 Push Jerks
CrossFit W.O.D Strength: Weighted Pull Ups 8-6-6-4-4 Metcon: 20:00 Min EMOM (For Max Reps): 1.) Air Squats 2.) Abmat Sit-Ups 3.) Russian KB Swings #32/24kg 4.)Cals Bike CrossFit Strength "The CrossFit Total" Part A: Events 3: 1 Rep Max Back Squat Part B:
CrossFit W.O.D Strength: Back Rack Reverse Lunges 12-10-10-8-8 (Total) Metcon: For Time: 800m Run 10 Plate GTOH #20/15kg 10 Plate Bearhug lunges 400m Run 20 Plate GTOH #20/15kg 20 Plate Bearhug lunges 200m Run 30 Plate GTOH #20/15kg 30 Plate Bearhug lunges
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Snatch Balance 1 Tempo Overhead Squat @53X1 Metcon: For Time: 21-15-9 Hang Power Snatch #43/30kg Lateral Burpees Over The Bar CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50% Part 2: Hang Snatch Pull