CrossFit W.O.D Strength: E02:00MOMx8 Sets: Clean&Jerk (1+2) Metcon: For Time: 50 Strict Pull Ups Every 10 Reps Perform 10 Alt. Barbell front Rack lunges #75/50kg CrossFit Endurance 15:00 Min AMRAP: 20 Russian KB Swings #24/16kg 20 K2E 20 Alt. Goblet Reverse
CrossFit W.O.D Strength: Weighted Ring Dips 8-6-4-4-2 Metcon: 4 Rounds For Max Reps: 03:00 Min: Cals Echo 02:00 Min: Tuck-Ups 01:00 Min: STOH #60/43kg CrossFit Endurance 10 Rounds: 03:00 Min ON / 01:00 Min OFF: 12/10 Cals Echo Bike 12 Box Step
CrossFit W.O.D Strength: E04:00MOMx4 Sets: 6\6 Weighted Box Step Ups @1131 00:30 Sec Side Plank\Side Metcon: 15:00 Min AMRAP: 8 2DB Box Step Overs #2x22.5/15kg 12 2DB Hang Power Cleans 16 Burpees To Target CrossFit Strength Part A: Paused Deadlift 5x3
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 12 Alt. 2DB Renegade Rows 20 Alt. Russian Twists Metcon: For Time: 25 Double Unders 60 V-Ups 50 Double Unders 30 K2E 75 Double Unders 15m HS Walk 100 Double Unders
CrossFit W.O.D Strength: Strict Press 5x5 Metcon: E02:30MOMx5 Rounds: 15/12 Cals Row 10 KB Swings #24/16kg 15 Goblet Squat CrossFit Weightlifting Part 1: Snatch Pull High Hang pull Hang Snatch 7 x 1+1+0 60-75% 9 x 1+0+1 80-95% Part 2: Power
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up For The Following Complex: 1 Snatch Pull 1 Squat Snatch 1 OverHead Squat Metcon: For Time: Cash In: 1,600m Run Into: 100 Back Extensions 100 Sit-Ups Split However CrossFit Endurance E04:00MOMx9 Alternating Rounds: 1.
CrossFit W.O.D Strength: Weighted Push Ups 5-5-3-3-3 00:30 Sec Farmer's Wall-Sit In Between Sets Metcon: 18:00 Min AMRAP: 15 WallBall Shots #10/6kg 12 Box Jump Overs #60/50cm 9 Hand Release Push Ups CrossFit Strength Part A: Front Rack Reverse Lunges 8-6-6-4-4 (Total)
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: 5 R.F.T: 15/12 Cals Echo Bike 9 Hang Power Cleans #50/35KG 6 STOH CrossFit Endurance 40:00 Min AMRAP: 400m Run 30 Plate GTOH #15/10kg 60 Sit-Ups 30 Alt. Plate OH Lunges 60 Alt. Plate Russian
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups
CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg
CrossFit W.O.D Strength: 15:00 Min To Build For A Heavy Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon: 12:00 Min AMRAP: 3 Bar Muscle Ups 6 Box Jumps 12 DB Snatches #1x22.5/15kg CrossFit Weightlifting
