CrossFit WOD: Strength: Barbell Good Mornings 8-8-6-6-6 *15-25sec L-Sit hold after each set Metcon: For time: 10-8-6-4-2 DB Hang Squat Cleans (#22.5/15,x2) Burpee Box Jumps 15 Knees-to-elbows Endurance: In Pairs, AMRAP in 38min of: Partner A: Run 400m Partner B: AMRAP: 15 KB Swings (#16/12) 10
CrossFit WOD: Strength: 12min build up load for the complex: Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1) Metcon: “Kelly” 5 Rounds for time: 400m Run 30 Box Jumps 30 Wallballs (#10/6)
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-3-3-3 Metcon: 7 Rounds for time: 40 Double Unders 7 Hang Power Cleans (#50/35) 4 Bar Muscle-Ups
CrossFit WOD: Strength: 12min build up load for: Snatch Balance + Overhead Squat (1+1) Metcon: For time: 50 HSPU 50 Deadlifts (#60/40) 50 Box Jump Overs 50 V-Ups *Split reps as you like Endurance: 7 Rounds for time: Bike 30/24 Cal 21 Wallballs (#10/6) 15 Pushups 9
CrossFit WOD: Strength: Push-Press 3-3-3-3-3 Metcon: AMRAP in 20min of: Run 200m 9 Toes-to-bar 5 Dual KB/DB Thrusters (#24/16, 2) 1 Rope Climb
CrossFit WOD: Strength: Front Squat - 15 min build up to an RM2 Metcon: 2 Rounds for time: 15 Burpees 20 DB Clean and Jerks (#22.5/15,x2) 20 Pullups 15 Burpees 20m DB Front Rack Walking Lunges (#22.5/15,x2) 20 Ring Dips
CrossFit WOD: Strength: E2MOM for 12min: Hang Squat Snatch 2-2-2-1-1-1 Metcon: For time: 150 Wallballs (#10/6) *every break perform: 30 Double Unders 3 Ring Muscle-Ups
CrossFit WOD: Strength: 15min build up load for the complex (from the rack): 1 Thruster 1 Push-Press 1 Thruster 1 Push-Jerk Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 12 Pushups 24 Lateral hops over bar Endurance: EMOM in 36min of: 1 - Max Burpee Pullups 2
CrossFit WOD: Strength: Tempo Deadlifts @X242 4-4-4-4 Metcon: For time: Run 400m Then 4 Rounds of: 8 Toes-to-bar 4 DB Box Step-Overs (#22.5/15,x2) 8 DB Push-Press (#22.5/15,x2) 4 DB Box Step-Overs Then Run 400m
CrossFit WOD: Strength: 15min build up to an RM2 Strict Press Metcon: For time: 27-21-15-9-3 Front Squats (#40/30) Russian KB Swings (#32/24) 3 Wall Walks Endurance: AMRAP in 36min of 10 Burpees 20 Single-arm Devil Press (#15/8,x1) 30 Wallballs (#10/6) 20 Shuttle runs (10m)
CrossFit WOD: Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: 4 Rounds for max reps 1min DB Power Cleans (#22.5/15,x2) 1min Plate Overhead Situps (#20/15) 1min Row (calories) 1min Box Jump Overs 1min Rest Endurance: 7 Rounds for time: Run 400m 60 Mountain Climbers 30 Jump Squats 15 Pullups
CrossFit WOD: Strength: Paused Front Squats 3-3-2-2-2-2 *2sec pause at the bottom of each rep Metcon: For time: 30 Double Unders 40 Ring Dips 30 Double Unders 40 KB Front Rack Lunges (#24/16,x2) 30 Double Unders 40 Toes-to-bar 30 Double Unders
CrossFit WOD: Strength: E2.5MOM for 15min: Split Jerk 3-3-3-2-2-2 Metcon: 4 Rounds for time: Row 500/400m 7 Hang Squat Cleans (#50/35) 30 Pushups
CrossFit WOD: Strength: 12min build up to an RM3 Thruster (from the rack) Metcon: 3 Rounds for time: 24 Wallballs (#10/6) 12 HSPU 6 Burpee Box Jump Overs 3 Sandbag Over Shoulder (#75/45) Weightlifting: Part 1: 6-7 sets: 1 Drop Snatch 1 OH squat (slow) 55-65% Part 2:
CrossFit WOD: Strength: Weighted C2B Pullups 2-2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 30 DB Snatch (#22.5/15) 30 DB Situps Endurance: For time: 50-40-30-20-10-20-30-40-50 Air-Squats Double Unders Situps Run 200m
CrossFit WOD: Strength: Back Squat 15min build up to an RM3 Metcon: “Nate” AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24)
