CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique *Advanced: E3MOM: Max Unbroken Legless Rope Climbs Metcon: 3 Rounds for time: 100 Double Unders 15 DB S2OH (#22.5/15,x2) 15 Toes-to-bar Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20
CrossFit WOD: Strength: E3MOM for 15min: Weighted Ring Dips 3-3-3-3-3 Metcon: For time: 40 Wallballs (#10/6) 30 DB Snatch (#22.5/15,x1) 20 Burpees 10 Ring Muscle-ups 20 Burpees 30 DB Snatch 40 Wallballs (#10/6) Endurance: E3MOM for 36 minutes (12 sets): 300/250m Row 12 Kettlebell
CrossFit WOD: Strength: 15min build up load for: Power Clean + High Hang Squat Clean (1+1) Metcon: For time: 21-15-9 Hang Power Cleans (#50/35) HSPU Run 400m
CrossFit WOD: Strength: Paused Back Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 15min of: 15 Box Jump Overs 1 Rope Climb 15 KB Swings (#24/16) 1 Rope Climb
CrossFit WOD: Strength: 15min build up load for the complex: Hang Power Snatch + Hang Squat Snatch + Overhead Squats (1+1+2) Metcon: 6 Rounds for time: 20 Double Unders 8 Duel DB Snatch (#22.5/15,x2) 20 Double Unders 8 DB Overhead Lunges (#22.5/15,x2) Weightlifting: Part
CrossFit WOD: Strength: Barbel Lunges (BTN) 15min build up load for an RM6 (3/3) Metcon: AMRAP in 12min of: 6 DB Hang Squat Cleans (#22.5/15,x2) 6 Box Jumps 6 Ring Dips Endurance: 6 Rounds for time: Row 500/400m 60 Mountain Climbers 30 Wallballs (#10/6)
CrossFit WOD: Strength: Weighted Pullups 2-2-2-2-2-2 Metcon: For time: Run 800m 30 Overhead Squats (#50/35) 30 Pushup-Burpees Over Bar
CrossFit WOD: Strength: Push-Jerk 4-4-3-3-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15,x2) Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings (#16/12) 1min Toes-to-bar *1min Rest between rounds
CrossFit WOD: Strength: E3MOM for 15min: Power Clean (touch and go) 3-3-3-2-2 Metcon: AMRAP in 16min of: 12 Russian KB Swings (#32/24) 9 Toes-to-bar 6 Box Jump Overs Endurance: 10 Rounds for time: 10 Plate G2OH (#20/15) Run 200m 10 Knees-to-elbows Run 200m
CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 7 Thrusters (#60/40) 7 C2B Pullups
CrossFit WOD: Strength: E2MOM for 12min: Barbell Bent-over Rows 4-4-3-3-2-2 Metcon: 3 Rounds for time: 10 DB Power Cleans (#22.5/15,x2) 15m Farmer Grip DB Walking Lunges (#22.5/15,x2) 20 Wallballs (#10/6) 15m Handstand Walk (or 30m bear walk)
CrossFit WOD: Strength: Tempo Front Squats @3232 12min build to heavy 2-reps Metcon: AMRAP in 20min of: Run 400m 21 Situps 15 S2OH (#43/30) Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 2 OH Squat 40-55% Part 2: Santch Pull Snatch 5 x 1+2 65-80%
CrossFit WOD: Strength: Weighted Dips 5-4-3-2-1-1-1-1 Metcon: For time: 400m Run 10 Burpees 40 KB Swings (#24/16) 10 Burpees 40 Wallballs (#10/6) 10 Burpees 40 KB Overhead Lunges (#24/16,x2) 10 Burpees 400m Run Endurance: AMRAP in 38min of: Row 800m 30 Jump Squats 100 Double Unders
CrossFit WOD: Strength: Push-Press 12min build up to an RM3 Metcon: For max reps: E5MOM for 15min (3sets): 100 Double Unders 4 Rope Climbs AMRAP DB Box Step-overs (#22.5/15,x2) on remaining time.
CrossFit WOD: Strength: E1.5MOM for 12min: Snatch Pull + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: 7 Rounds for time: Row 150/100m 8 Toes-to-bar 8 Box Jump Overs Endurance: 4 Rounds for time: Run 1600-800-400-200m 40 Situps 30 Air-Squats 20 Plate G2OH (#15/10)
CrossFit WOD: Strength: Sumo Deadlift 3-3-3-2-2 *Rest 3:00 Metcon: For time: 50 Jumping Lunges 25 KB Swings (#32/24) 50 V-Ups 25 KB Swings Endurance: For time: 50-40-30-20-10 Box Jumps Knees-to-elbows Run 800m
