CrossFit W.O.D: Strength: Tempo Deadlift (@x23x) 5-5-5-3-3 + 30 Sec Side plank-every set switch side (4 set) Metcon: 3 Rounds: 2.5min AMRAP of: 10 Front Squats (50/35) 15 Box jump overs -1min Rest between set- Endurance: EMOM for 35min: 1min-Double unders 2min-Dual DB Squats (#15/10x2) 3min-Burpee
CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: For time: 800m Run 90 Air Squat 60 Push ups 30 Devill Press (#22.5/15, x1) CrossFit Strength: Part A: Tempo Pendlay Row (@x222) 5-5-4-4-3-3 Part B: 3-4 Super Sets 5 Weighted Pull-ups + 12 KB Hang High Pull Part C:
CrossFit W.O.D: Strength: E2MOM for 12min: 1 Clean 1 Front Squat 2 Push Jerk Metcon: 2 round of: 5min AMRAP of: 15 Wallballs (#10/6) 10 Medball Sit-ups -1 min rest- 5min AMRAP of: 5 Hang Power Clean (#60/40) 8 Burpees over bar Endirance: For time: 100
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: 8min AMRAP of: 4-8-12-16-20… Dual DBs Push Press (#22.5/15,x2) Chest-to-bar Endurance: 18min AMRAP of: 5-10-15-20-25… Ground to overhead m Burpee Broad jump -2min Rest- 18min AMRAP of: 400m Run 15 DBs Thruster (#15/10x,2)
CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)
CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs
CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+
CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press
CrossFit W.O.D: Strength: E2MOM for 12 Min: 1 Power Snatch 1 Hang Power Snatch Metcon: EMOM 20min for max rep: min 1- Cal row/bike min 2- DBs Step up over (#22.5/15,x2) min 3- DB Overhead Lunge (#22.5/15,x1) min 4- Toes to
CrossFit W.O.D: Strength: 5 Set of: Bulgarian Split Squat 6-4-4-3-3 (each leg) + 30 sec Hamstring plank Metcon: 4 Rounds for time: 200m run 1 Legless rope climb 7 Hang Power Snatch (#50/35) Endurance: E2MOM for 36min: 1. 15 Wall Ball + 20 KB Sumo Deadlift High pull (#16/
CrossFit W.O.D: Strength: Strict Press 5-5-5-3-3-3 Metcon: 9Min AMRAP of: 8-12-16-20… Dual KBs Front Rack Lunge (#24/16,x2) Pull-ups Endurance: 10 Rounds for time: 500/400m Row // 26/20 Cal Bike 10 Pull ups 15 Box jump overs Gymnastics: Skill: Bar Muscle Up -Hollow+ Arch -Kip -Transition
CrossFit W.O.D: Strength: 15 Min Build heavy complex of: 1 Clean Pull 1 Sqaut clean 1 Hang Squat Clean Metcon: 5 Rounds for time: 6 Hang Squat Cleans (#60/40) 10 Burpee Over Bar 35 Double Under -1min rest after round- CrossFit Strength: Part A: 15min Build up
CrossFit W.O.D: Strength: Back Squat 16 Min Find RM5 Metcon: "Open-18.1" 20 Min AMRAP of: 8 Toes to bar 10 DB Clean & Jerk (#22.5/15,x1) 14/12 Cal Row
CroosFit W.O.D: Strength: 5 Super Set Weighted dip 5-4-4-3-3 + 8/8 DB/KB Bent over row *1-1.5min rest btw set Metcon: For time: 9-15-21 of: Shoulder to overhead (#50/35) Devil Press (1x22.5/15) Weightlifting: Part 1: 6 sets: 2 High Hang Snatch 1 Pausing OH
CrossFit W.O.D: Strength: E1.5MOM for 12min: 1 Clean & Jerk Metcon: For time: 30m Handstand Walk // 60m Bear Walk 80 Squat Jump 100 KB Russian Swing (#32/24,x1) 30m Handstand Walk // 60m Bear Walk Endurance: EMOM for 42min: min 1- Burpees to target min 2- Push
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3-3 Metcon: 17min AMRAP of: 5 Hang Power Clean (#60/40) 2 Rope Climb 10 Front Squat (#60/40) 15 Burpee over bar CrossFit Strength: PART A: Bench press 3-3-2-2-1-1-1 PART B: 4 sets: 8-12 Feet Elevated Ring row *if you can add weight
