Thursday - 071223 CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) *20 Hollow Rocks after each set Metcon: AMRAP in 14min of the ladder: 4-6-8-10… HSPU 10 Dual DB Box Step-Overs (#22.5/15,x2)
Wednesday - 061223 CrossFit WOD: Strength: 15min build up to an RM1 Push-Jerk Metcon: For time: 21-15-9 reps of: Hang Squat Cleans (#60/40) Ring Dips Burpees over bar Skills: HSPU Main: 4 sets: 8-10 Dual
Tuesday - 051223 CrossFit WOD: Strength: Squat Snatch 15min build to a heavy 1-rep or practice technique under light weight Metcon: AMRAP in 15min of: 12 DB Snatch (#22.5/15,x1) 9 Goblet Squats 6
Monday - 041223 CrossFit WOD: Strength: Paused Back Squats 3-3-3-2-2-2 *Pause for 3sec at the bottom of each rep Metcon: 2 Rounds for time: Run 800m 32 KB Swings (#32/24) 6 Rope Climbs Endurance: For
Sunday - 031223 CrossFit WOD: Strength: Weighted Chin-ups 4-4-3-3-2-2 Metcon: AMRAP in 16min of: 12 Wallballs (#10/6) 9 Pushups 6 Deadlifts (#80/50)
Saturday - 021223 CrossFit WOD: Strength: Every 2:30 for 12:30min (5sets) Hang Squat Clean + Front Squat + Jerk (1+2+1) Metcon: For time: 30 Toes-to-bar 15 Box Jump Overs 20 Ring Dips 15 Box
Friday - 011223 CrossFit WOD: Strength: Overhead Squat 3-3-2-2-1-1 Metcon: 7 Rounds for time: 12 DB Snatch (#22.5/15,x1) Row 250/200m 6 Burpee Box Jump Overs Weightlifting: Part 1: 5-6 sets: 2 Snatch
Thursday - 301123 CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for max reps: 1min Pullups 1min DB Snatch (#22.5/15,x1) 1min Box Jumps 1min Goblet Squats 1min V-Ups 1min Rest Endurance: 10
Wednesday - 291123 CrossFit WOD: Strength: Front Rack Lunges 6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: Run 400m 10 Thrusters (#43/30) Skills: Main: TTB work: 10min EMOM 10 Kip swing 6-8 k2e 10 toes
Tuesday - 281123 CrossFit WOD: Strength: 15min build up to an RM3 Weighted Pushups Metcon: AMRAP in 10min of: 5 Deadlifts (#70/45) 4 Hang Power Cleans (#70/45) 3 Burpees over the bar Endurance: AMRAP
Monday - 271123 CrossFit WOD: Strength: Every 1:30 for 12min (8 sets): Snatch Pull + Power Snatch (2+1) Metcon: For time: Run 800m Then 3 Rounds of: 15 Hang Power Snatch (#40/30) 20 Knees-to-elbows
Sunday - 261123 CrossFit WOD: Strength: Hang Squat Clean 2-2-2-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Dual DB Front Squats (#22.5/15,x2) *30 Double Unders after each round
Saturday - 251123 CrossFit WOD: Strength: E2MOM for 14min: Weighted Pullups 5-4-3-3-3-2-1 Metcon: AMRAP in 12min of: 6 Overhead Squats (#60/40) 9 Toes-to-bar Run 200m
Friday - 241123 CrossFit WOD: Strength: Deadlift 2-2-2-2-2-2 Metcon: For time: Run 200m 42 KB SDHP (#24/16) Run 200m 21 Thrusters (#40/30) Run 200m 21 Thrusters Run 200m 42 KB SDHP Run 200m Weightlifting:
Thursday - 231123 CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+2+3) Metcon: 3 Rounds for time: 50 Situps 16 DB S2OH (#22.5/15,
Wednesday - 221123 CrossFit WOD: Strength: Back Squat 5-5-3-3-3 Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Skills: Main: 15 min for quality: Strength: Rings transition work Ring dips @2-3rir Technique: Ring
Tuesday - 211123 CrossFit WOD: Strength: Barbell Bent-Over Rows 15min build to an RM4 Metcon: 10 Rounds For time: 6 Toes-to-bar 4 Devil Power-Cleans (#22.5/15,x2) 1 Wall Walk Endurance: 5 Rounds for time:
Monday -201123 CrossFit WOD: Strength: E2MOM for 16min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 16min of: 2-4-6-8… +2 Dual DB Farmer Lunges (#22.5/15, 2) Ring Dips Burpees Endurance: For time:
Sunday - 191123 CrossFit WOD: Strength: Every 2:30 for 15min: Push-Jerk 5-4-3-3-4-5 Metcon: 5 Rounds for max reps: 3min work, 1min rest: 15/12 Cal Bike 8 Pull-ups 4 Hang Power Cleans (#60/40)
Saturday - 181123 CrossFit WOD: Strength: 5 Sets: 6/6 Bulgarian Split Squat 6/6 Half Kneeling Strict DB/KB Press Rest 2:00 Metcon: For time: 50-40-30-20-10 Russian KB Swings (#32/24) 15m HS Walk
Friday - 171123 CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *Pause for 2sec at the knees (on the way up and on the way down) Metcon: 5 Rounds for time: 10 Dual KB Snatch (#24/16,x2)
Thursday - 161123 CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 16min of: 20 Double Unders 6 Hang Squat Cleans (#60/40) 20 Double Unders 2 Rope Climbs *Drop the bar = 10 Burpees over bar
Wednesday - 151123 CrossFit WOD: Strength: 15min build up load for the complex: Front Squat Hang Power Clean Front Squat Power Clean Front Squat Metcon: For max reps: 0:00 - 4:00 Run 400m Max
Tuesday - 141123 CrossFit WOD: Strength: 15min build up to an RM2 Strict Press Metcon: AMRAP in 14min of the ladder: 2-4-6-8… +2 Dual KB Front Rack Lunges (#24/16,x2) Ring Muscle-ups Burpees Endurance: For
Monday - 131123 CrossFit WOD: Strength: Box Squat 4-3-3-3-2 Metcon: For time: 25 Toes-to-bar 50 Deadlifts (#60/40) 30 DB Hang Clean and Jerks (#22.5/15,x1) 50 Jump Squats 25 Toes-to-bar Endurance: AMRAP in
