Saturday - 270724
CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks
Friday - 260724
CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at
Thursday - 250724
CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)
Wednesday - 240724
CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs
Tuesday - 230724
CrossFit WOD: Strength: Squat Clean - 15min build up to an RM2 Metcon: For time: 50-40-30-20-10 KB Swings (#24/16) Run 400m Endurance: 5 Rounds for time: Run 800m 100 Double Unders 50 Plate Russian Twists (#15/10) 25 KB SDHP (#24/16)
Monday - 220724
CrossFit WOD: Strength: Bulgarian Split Squat 4-4-4-4-4 (2/2) Metcon: For time: 150 Double Unders 40 Dual DB Snatch (#22.5/15,x2) 20 Bar Muscle-Ups 150 Double Unders Endurance: AMRAP in 34min of: Row 1000/800m 42 KB Swings (#16/12) 21 Bupee Box Jumps Gymnastics: Skill- Free Handstand
Sunday - 210724
CrossFit WOD: Strength: Weighted Ring Dips - 15min build up to an RM3 Metcon: 5 Rounds for max reps: 2:30min AMRAP: 8 Wallballs (#10/6) 4 Hang Power Cleans (#60/40) 8 V-Ups *Rest 45sec between rounds
Saturday - 200724
CrossFit WOD: Strength: Back Squat 4-4-3-3-3 Metcon: For time: 200m DB Front Rack Carry (#22.5/15,x2) Then 10 Rounds of: 9 Pushups 6 DB Front Squats (#22.5/15,x2) 3 Burpees over DB Then 200m DB Farmer Carry (#22.5/15,x2)
Friday - 190724
CrossFit WOD: Strength: Romanian Deadlift 5-5-5-4-4 Metcon: “Fran” For time: 21-15-9 Thrusters (#43/30) Pullups Weightlifting: Part 1: 7 sets: 2 Muscle Snatch 35-50% Part 2: Snatch First Pull Power Snatch Snatch 8 x 1+1+1 65-75% 7 x 1+0+1 80-85% Part 3: Jerk Balance 4 x
Thursday - 180724
CrossFit WOD: Strength: E2.5MOM for 15min: Push-Jerk + Split Jerk (2+1) Metcon: AMRAP in 15min of: 6 Box Jumps 12 Toes-to-bar 6 Box Jumps 3 Wall Walks Endurance: 9 Rounds for time: Run 400m 1-2-3-4-5-4-3-2-1 Rounds of “Cindy”: 5 Pullups 10 Pushups 15 Air-Squats
Wednesday - 170724
CrossFit WOD: Strength: Barbell Lunges (behind the neck) 8-8-6-6-6 Metcon: 5 Rounds for max reps: 3min AMRAP: 3 Bar Muscle-ups 6 Box Jump Overs 9 DB Deadlifts (#22.5/15,x2) *Rest 1min between rounds
Tuesday - 160724
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Front Squat + Hang Squat Clean + Front Squat (1+2+1+1) Metcon: 3 Rounds for time: Row 500/400m 40 Situps 15 DB Clean and Jerks (#22.5/15,x2) Endrance: AMRAP in 38min of: Run 800m 40
Monday - 150724
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 15min of the ladder: 4-8-12-16… +4 Toes-to-bar Dual KB Front Rack Lunges (#24/16,x2) Burpees Endurance: AMRAP in 35min of: 10 Wallballs (#10/6) 10 Burpees 10 KB Swings (#24/16) 10 Box Jump Overs 10 V-Ups 10 Pushups Gymnastics:
Sunday - 140724
CrossFit WOD: Strength: Weighted C2B Pullups 15min build up to an RM2 Metcon: For time: 50-40-30-20-10 Double Unders 10 Thrusters (#40/30)
Saturday - 130724
CrossFit WOD: Strength: Overhead Squad 5-5-5-5-5 *20-30sec Hollow Hold after each set Metcon: For time: Run 800m 75 Wallballs (#10/6) 50 DB Hang Power Cleans (#22.5/15,x2) 25 Strict Ring Dips
Friday - 120724
CrossFit WOD: Strength: Strict Press 3-3-3-3-3 Metcon: In Pairs, 8 Rounds for time (i-go-you-go): 2 Rope Climbs 6 Devil-Press (#22.5/15,x2) 10 DB Front Squats (#22.5/15,x2) *Partner 1 works *Partner 2 Holds Sandbag @ bear hug (#75/45) *Switch every round Weightlifting: Part 1: Hang snatch