CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+
CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press
CrossFit W.O.D: Strength: E2MOM for 12 Min: 1 Power Snatch 1 Hang Power Snatch Metcon: EMOM 20min for max rep: min 1- Cal row/bike min 2- DBs Step up over (#22.5/15,x2) min 3- DB Overhead Lunge (#22.5/15,x1) min 4- Toes to
CrossFit W.O.D: Strength: 5 Set of: Bulgarian Split Squat 6-4-4-3-3 (each leg) + 30 sec Hamstring plank Metcon: 4 Rounds for time: 200m run 1 Legless rope climb 7 Hang Power Snatch (#50/35) Endurance: E2MOM for 36min: 1. 15 Wall Ball + 20 KB Sumo Deadlift High pull (#16/
CrossFit W.O.D: Strength: Strict Press 5-5-5-3-3-3 Metcon: 9Min AMRAP of: 8-12-16-20… Dual KBs Front Rack Lunge (#24/16,x2) Pull-ups Endurance: 10 Rounds for time: 500/400m Row // 26/20 Cal Bike 10 Pull ups 15 Box jump overs Gymnastics: Skill: Bar Muscle Up -Hollow+ Arch -Kip -Transition
CrossFit W.O.D: Strength: 15 Min Build heavy complex of: 1 Clean Pull 1 Sqaut clean 1 Hang Squat Clean Metcon: 5 Rounds for time: 6 Hang Squat Cleans (#60/40) 10 Burpee Over Bar 35 Double Under -1min rest after round- CrossFit Strength: Part A: 15min Build up
CrossFit W.O.D: Strength: Back Squat 16 Min Find RM5 Metcon: "Open-18.1" 20 Min AMRAP of: 8 Toes to bar 10 DB Clean & Jerk (#22.5/15,x1) 14/12 Cal Row
CroosFit W.O.D: Strength: 5 Super Set Weighted dip 5-4-4-3-3 + 8/8 DB/KB Bent over row *1-1.5min rest btw set Metcon: For time: 9-15-21 of: Shoulder to overhead (#50/35) Devil Press (1x22.5/15) Weightlifting: Part 1: 6 sets: 2 High Hang Snatch 1 Pausing OH
CrossFit W.O.D: Strength: E1.5MOM for 12min: 1 Clean & Jerk Metcon: For time: 30m Handstand Walk // 60m Bear Walk 80 Squat Jump 100 KB Russian Swing (#32/24,x1) 30m Handstand Walk // 60m Bear Walk Endurance: EMOM for 42min: min 1- Burpees to target min 2- Push
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3-3 Metcon: 17min AMRAP of: 5 Hang Power Clean (#60/40) 2 Rope Climb 10 Front Squat (#60/40) 15 Burpee over bar CrossFit Strength: PART A: Bench press 3-3-2-2-1-1-1 PART B: 4 sets: 8-12 Feet Elevated Ring row *if you can add weight
CrossFit W.O.D: Strength: Split Jerk 3-3-2-2-1-1 Metcon: 4 Round: 2min AMRAP of: 40 Double Under 4-6-8-10-12… DBs Thruster (#2x22.5/15) -1 Min Rest- Endurance: 37min AMRAP of: 10-20-30-40-50-60… Plate Thruster (#20/15) Knee-to-elbows Cal Row/Bike
CrossFit W.O.D: Strength: E2MOM for 14min 1 Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch Metcon: 14 min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Chest to bar Endurance: "EVA"-5 Rounds for time: 800m Run 30 KB Swing (#32/24,
CrossFit W.O.D: Skill: Handstand Push-ups ADV. Find RM1 for Deficit Strict/kip Handstand Push-ups Metcon: 6 Round for time: 15 V-ups 10 Box jump over 5 Hang Cluster (#50/35) CrossFit Strength: Part A: Pendlay Row 5-5-4-4-3-3-2-2 Part B: 3 Super Sets: 10/10 DB Upright Row + 5-8
CrossFit W.O.D: Strength: Push Press 5-5-3-3-2 + 8/8 DB Upright Row Metcon: “Open-23.2A” Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 7.5m + 7.5m) *Add 5 burpee pull-ups after each round.
CrossFit W.O.D: Strength: E2MOM for 12 Min Power Snatch 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Hang Power Snatch (#50/35) 20 DBs Suitcase Lunge (#22.5/15, x2) 30 Sit ups Weightlifting: Part 1: 10 sets: 1 Snatch Balance 65-90% Part 2: Pausing Snatch Snatch 8 x
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 4-4-3-3-2-2 Metcon: For Time: 400m Run 30 Toes-to-bar 30 DBs Squats (#22.5/15x2) 30 DBs Push Press (#22.5/15x2) 400m Run CrossFit Endurance: 40min AMRAP of: 30 Medball Cleans (#10/6) 20 V-ups 10 Burpees Box Jump *Every 5
