CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m
CrossFit W.O.D: Strength: Tempo Back Squat (@32x2) 5-5-5-3-3 Metcon: 15Min AMRAP of: 50 Double Unders 10 DBs Push-press (#22.5/15x2) 10 Burpees over DB 10 DBs Hang Power Clean (#22.5/15x2) CrossFit Strength: Part A: Back Squat 4-4-3-3-2-2 Part B: 3 Sets: 8/8 KB Single
CrossFit W.O.D: Strength: Push jerk 3-3-3-2-2-2 Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10 Box Jump overs 15 KB Swing (#24/16) Endurance: For Time: 1 Stairs ascend with ball (#10/6) 100 Double Unders 100 Wall Balls (#10/6) 100/80 Cal Row // 80/60 Cal Bike
CrossFit W.O.D: Metcon: "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air Squats 1600m Run *RX-10/6kg Vest *you can Split pull up , push up and air squat as needed Endurance "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-3-3-3 Metcon: 8 Rounds For time: 10 Sit-ups 5 Hang Power Clean (#70/45) 3 Shoulder to overhead (#70/45) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 3 Sets: 8-10 Dual DB seated arnold press + 12 Plank DB Pull Through Metcon:
CrossFit W.O.D: Strength: 12min Build up to Heavy complex: 2 Snatch Balance 1 Overhead Squat Metcon: 10-20-30-40 Toes-to-bar Dual DB Front Squat (#22.5/15x2) Hand release push-ups *After Each Round 200m run
CrossFit W.O.D: Skill: 15min Practice work to Handstand (free/walk/kickup to wall) Metcon: 3 Rounds for time: 200m Farmer carry (#32/24x2) 20 Wallball (#10/6) 20 Russian KB Swing (#32/24) Weightlifting: Part 1: 5 sets: 1 High Hang snatch 1 Pausing OHS 45-55% Part 2:
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 5-5-4-4 Metcon: 6 Rounds 3 Min AMRAP of: 2 Wall walks 6 Devil Press (#22.5/15x2) 12 Overhead Lunges (#22.5/15x1) -30 Sec’ Rest- Endurance: 36min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 Medball Clean (#10/
CrossFit W.O.D: Strength: 4 Super set: 5 Weighted Pull-ups + 2/2 Turkish get up Metcon: E2.5MOM for 10min: 30 Double unders 10 Ring Dip 5 Hang power Snatch (#50/35) CrossFit Strength: Part A: Bench Press 5-4-3-3-2-2 Part B: 4 sets: 6-8 Explosive Plate push-ups Metcon: 3min
CrossFit W.O.D: Strength: E1.5MOM for 12min 2 Hang Squat Clean Metcon: 6 Rounds For time: 15/12 Cal Row // 12/9 Cal Bike 10 Push-press (#50/35) 10 Chest to bar Endurance: 5 Rounds for time: 600m Run 15 Toes-to-bar 15 Burpees 15 DBs Step-up overs (#15/
CrossFit W.O.D: Strength: Behind the neck Lunges 8-6-6-4-4 Metcon: 10 Rounds for time: 5 Power Clean (#50/35) 5 Burpees over bar Endurance: 42min AMRAP of: 5 Wall Walk 10 Devil press (#15/10x2) 20 Wallball (#10/6) 30/24 cal Row //24/18 cal Bike Gymnastics: Skill:
CrossFit W.O.D: Strength: 15min find to RM3 for the Push Press Metcon: 20min AMRAP: 400m Run 5 Bar muscle ups 10 Handstand push-ups 15 Goblet Squat (#32/24) CrossFit Strength: Part A: 20min Build up to RM2 Behind The Neck Lunges (1 rep each leg) Part B: 3
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 5 Rounds for time: 200m run 15 DBs Hang squat clean (#22.5/15x2) 5 Sandbag clean (#75/45)
CrossFit W.O.D: Strength: 14min Find RM1 Weighted dip (bar) Metcon: “FRAN”: 21-15-9 Reps of: Thruster (#43/30) Pull-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 45-55% Part 2: Deficit Snatch Pull Snatch 8 x 1+1 65-80% 5 x 0+1 85-90% Part 3:
CrossFit W.O.D: Strength: Overhead Squat 3-3-3-3-3 + 30 Sec L-sit (Ring/box/parallettes) Metccon: For time: 50/42 Cal Row // 36/28 Cal Bike 40 Deadlift (#100/70) 60 Dual DB Step-overs (#22.5/15x2) 80 Push-ups Endurance: E5MOM for 40min: 400m Run 10 Box jump overs 16 DB
