CrossFit WOD: Strength: Thruster (from the rack) 15min build up to an RM3 Metcon: For time: 10 Box Jump Overs 40 KB Swings (#24/16) 10 Box Jump Overs 40 Ring Dips 10 Box Jump Overs 40 KB Front Rack Lunges (#24/16,x2) 10 Box Jump Overs 40 V-Ups
CrossFit WOD: Strength: Barbell Good Mornings 6-6-6-6-6 Metcon: For time: 5 Sandbag over shoulder (#75/45) 25 DB Push-Press (#22.5/15,x2) 50 Situps Run 800m 50 Situps 25 DB Push-Press 5 Sandbag over shoulder
CrossFit WOD: Strength: Paused Front Squat 2-2-2-2-2 *2sec Pause at the bottom of the first rep of each set Metcon: AMRAP in 20min of: 5 Toes-to-bar 10 KB Deadlifts (#24/16,x2) 15 Pushups Weightlifting: Part 1: 7 sets: 2 Snatch Balance 1 OH Squat 50-70% Part 2: Deficit Snatch
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-5-5-5 Metcon: For time: Run 800m 30 Hang Squat Cleans (#60/40) 12 Rope Climbs Endurance: E6MOM for 36min: Run 400m AMRAP on remaining time of: 8 Medball V-Ups (#10/6) 8 Box Jump Overs 8 Pushups
CrossFit WOD: Strength: 15min build up load for the complex: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+2) Metcon: For time: 40–30-20-10 Medball Cleans (#10/6) 120-90-60-30 Double Unders
CrossFit WOD: Strength: Tempo Back Squats @3032 4-4-4-3-3 Metcon: AMRAP in 18min of: 9 Russian KB Swings (#32/24) 6 DB Burpee Box Step-Overs (#22.5/15,x2) 3 Bar Muscle-Ups Endurance: AMRAP in 38min of: 100 Double Unders 50 Air-Squats 25 Plate G2OH (#20/15) 12 Strict Pullups
CrossFit WOD: Strength: E2.5MOM for 15min: Push-Press 4-4-3-3-2-2 Metcon: For time: 20 DB Thrusters (#22.5/15,x1) 30 Pullups 100 Double Unders 30 Toes-to-bar 20 DB Thrusters Endurance: 5 Rounds for time: Run 400m 24 Knees-to-elbows 24 KB Swings (#16/12) Run 400m 24 Wallballs (#10/6) 24
CrossFit WOD: Skill: E2MOM for 12min (3 sets each, alternating): 1 - 30-60sec Handstand Hold (assisted/free) 2 - 15-30sec L-Sit Hold Metcon: “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (#43/30)
CrossFit WOD: Strength: Front Squats 5-4-4-3-3 *Rest 2:00-3:00 Metcon: AMRAP in 16min of: 12 DB Deadlifts (#22.5/15,x2) 8 HSPU 4 Ring Muscle-Ups
CrossFit WOD: Strength: E3MOM for 15min: 4 Weighted Pushups Max Unbroken Pushups (not weighted) Metcon: For time: 3 Rope Climbs 30 KB Swings (#24/16) 2 Rope Climbs 30 Goblet Squats 1 Rope Climbs 30 Goblet Squats 2 Rope Climbs 30 KB Swings 3 Rope Climbs Weightlifting: Part 1: 5
CrossFit WOD: Strength: Hang Power Snatch - 12min build up to an RM3 Metcon: For time: 50-40-30-20-10 Situps 8 Devil-Power Cleans (#22.5/15, x2) Endurance: For time: Row 1500/1200m Then 10 Rounds of: 10 Burpee Pullups 10 KB Goblet Walking Lunges steps (#16/12) Then Row 1500/1200m
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: AMRAP in 12min of: 3-6-9-12… Hang Power Cleans (#50/35) Toes-to-bar Box Jumps
CrossFit WOD: Strength: Paused Push-Jerks 3-3-2-2-2 *Pause for 3sec at the bottom of the ‘dip’ before completing each rep Metcon: 7 Rounds for time: 35 Double Unders 8 DB Overhead Lunges (#22.5/15,x1) 6 Burpees over DB Endurance: AMRAP in 32min of: 9 KB SDHP (#24/16) 5
CrossFit WOD: Strength: 12min build up load for 3-pos Power Clean: 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Metcon: 5 Rounds for time: Run 200m 15-12-9-6-3 Ring Dips 3-6-9-12-15 KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 40 Situps 40 Back Extensions
CrossFit WOD: Strength: Deadlift 15min build to an RM5 Metcon: AMRAP in 15min of: 5 C2B Pullups 10 Deficit Pushups (#20/10kg plates) 15 Jump Squats
CrossFit WOD: Skill: Sandbag Over Shoulder - 12min practice technique Metcon: In Pairs, For time: 400m Sandbag Carry (#75/45) Then 10 Rounds i-go-you-go of: 3 Sandbag Over Shoulder 6 KB Push-Press (#24/16,x2) 9 Box Jump Overs *Complete the carry together, switch as you like
