Sunday - 081224
CrossFit W.O.D: Strength: Front Squat 1.5 4-4-4-3-3-3 Metcon: 8 Rounds For Time: 8 Box jump overs 4 Push press (#60/40)
Saturday - 071224
CrossFit WOD: Skill: Rope Jump Practice 15 Min work your skill single under/double under/crossover Metcon: 3 Rounds of: 2 Min AMRAP: 10 G.T.O.H (#20/15,x1) 15 Plate Sit-ups -30 Sec' Rest- 2 Min AMRAP: 5 C2B pull-ups 15 Jump squat -30 Sec'
Friday - 061224
CrossFit WOD: Strength: 12 Min find heavy complex: 1 Hang Power Snatch 1 Low Hang P. Snatch 1 Power Snatch Metcon: For Time: 50-40-30-20-10 DB Snatch (22.5/15,x1) Sit-ups *10 Burpee over DB after each round Weightlifting: Part 1: 5 Sets: Muscle Snatch High Hang Snatch (pause 2
Thursday- 051224
CrossFit WOD: Strength: Romanian Deadlift 8-8-8-5-5-5 + 30 Sec box/ring support hold Metcon: AMRAP in 15 min of: 250/200m Row 15 KB Overhead Lunges (#32/24x1) 60 Double Unders 15 KB Sumo-Deadlift High Pulls (#32/24x1) Endurance: AMRAP in 40 min of: 40 Medball Situps (#10/6) 30 Wallballs
Wednesday- 041224
CrossFit WOD: Strength: 5 Set of: 8 Pendlay Rows + 5 Weighted Ring Dips Metcon: For time: 150 Air-Squats 120 Situps 90 Pushups 60 Toes-to-bar 30 Burpees
Tuesday - 031224
CrossFit WOD: Strength: 15 Min build heavy complex of: 1 Clean pull 1 Squat clean 1 Hang squat clean Metcon 4 Round for time: 200 M' run 15 Box jump 15/12 Cal bike/row 15 KB swing (#24/16,x1) Endurance: 10 Round for time: 200 M'
Monday - 021224
CrossFit WOD: Strength: Back Squat Every 3 min x 4 sets: 3-3-3-3 Metcon AMRAP in 12 min of: 6 Devil Press (#22.5/15,x2) 12 Pull Up 18 V-Ups Endurance: Every 6 Min X 7 Round's: 500/400 M' Row 20 Box Jump 15 Knee To
Sunday - 011224
CrossFit WOD: Strength: Tempo Strict Press @X333 5-5-3-3-2-2 Metcon: For time: 21-15-9 reps of: Hang Power Clean (#43/30) Front Squat (#43/30) Burpees Over Bar
Saturday - 301124
CrossFit WOD: Strength: E2MOM for 12min: Weighted Pushups 3-3-3-3-3-3 Metcon: 3 Rounds for time: 40m Sandbag Bearhug Carry (#75/45) 40 Situps 40m Sandbag Bearhug Carry 20 Pullups
Friday - 291124
CrossFit WOD: Strength: E3MOM for 15min: Split Jerk 3-3-3-3-3 Metcon: For time: Run 400m Then 21-15-9: Duel KB Russian Swings (#24/16,x2) Duel KB Front Rack Lunges Then Run 400m Weightlifting: Part 1: 5-6 sets: 1 Tall Snatch 1 Drop Snatch 40-50% Part 2: Snatch Deadlift Below the knee
Thursday - 281124
CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/
Wednesday - 271124
CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats
Tuesday - 261124
CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups
Monday - 251124
CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m
Sunday - 241124
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)
Saturday - 231124
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups