CrossFit W.O.D: Strength: Strict Press 5-5-5-5-5 Metcon: 5min AMRAP of: 6 Hang Squat Clean (#60/40) 10 Pull-ups -1min Rest- 5min AMRAP of: 15 KB Goblet Step-up (#24/16) 15 KB Swing (#24/16) Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
CrossFit W.O.D: Strength: Every 2min For 16min: 1 Power Snatch 2 Overhead Squat 1 Hang Squat Snatch Metcon: 4 Rounds for time: 400m Run 10 Devil press (22.5/15x2) 4 Ring muscle up Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
CrossFit W.O.D: Skill: Pistol 15min Work practice for the pistol ADV.- try Heavy Goblet Pistol for 2-3 Rep each leg Metcon: For Time: 800m Run 50 KB Sumo Deadlift high pull (#32/24x1) 50m Bearhug Sandbag Walk (#75/45) 50 Push-ups 800m Run
CrossFit W.O.D: Strength: Weighted chin-up 5-5-4-4-4 + 20-30 Sec Arch Hold Metcon: 3 Rounds for time: 21 Burpees 15 Dual DB Squat (#22.5/15x2) 9 Toes-to-bar Wightlfting: Part 1: 5 sets: 1 High Hang snatch 1 Snatch Balance 45-60% Part 2: From blocks Snatch 4 x 2 60-75
CrossFit W.O.D: Strength: 12min Build Heavy Set: 2 Snatch Deadlift 2 Snatch Pull 1 Power Snatch Metcon: Every 2min For 20min: (A-B-A-B…) A)2min AMRAP of: 10 Wallball (#10/6) 10 Handstand Push-ups B)For time: 3 Rope Climb 16 Front Squat (#43/30) Endurance: 4 Rounds of:
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 13min AMRAP of: 15 Thruster (#43/30) 15 Box Jump overs 60 Mountian Climber CrossFit Strength: Part A: Pause Back Squat 4-4-3-3-2-2 *2 Sec pause the bottom Part B: 4 Sets: 8/8 Tempo Bulgrian Split squat (@22x2) Metcon: EMOM for
CrossFit W.O.D: Strength: Push-press 5-5-4-4-3-3 Metcon: 7min AMRAP of: 5-10-15-20 Overhead Lunges (#22.5/15x1) Cal Row/Bike -1min Rest- 7min AMRAP of: 10 Hang Power Snatch (#43/30) 20-40-60-80-100… Double unders Endurance: 6 Rounds for time: 20 plate Ground to overhead (#20/15) 1000/800m Row 20
Crossfit W.o.D: Strength: Every 2min For 14min Build Heavy complex: 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 5 Rounds For time: 400m run 20 KB Russian Swing (#32/24) 10 Chest-to-bar Endurance: 38Min AMRAP of: 400m Run 15 Devill press (#15/10x2) 15
CrossFit W.O.D: Strength: Floating Deadlift 8-8-6-6-6 Metcon: 11min AMRAP: 10 Jump Squat 10 Shoulder to overhead (#50/35) 15 Sit-ups CrossFit Strength: Part A: Bench Press 5-5-5-3-3-3 Part B: 4 Super Set: 10 Dual DB Arnould Press + 20-30 Sec Ring Dip hold (at the bottom) Metcon: 3min AMRAP
CrossFit W.O.D: Strength: Bench Press 6-6-4-4-2-2 Metcon: 14min AMRAP of: 5 Sandbag Clean (#75/45) 16 Dual DB Step-ups overs (22.5/15x2) 16m Handstand Walk
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: For Time: 120 KB Swing (24/16x1) 80 KB Overhead Lunges (24/16x1) 40 Burpees 20 Strict Handstand Push-ups Weightlifting Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 2 Rounds: 5min AMRAP of: 8 Thruster (#43/30) 4 Bar Muscle ups 2 Wallwalk -1min Rest- Endurance: 8 Rounds For time: 60 Double Unders 8 Alt Devil Press (15/10x1) 12 jumps Squat 16 sit-ups
CrossFit W.O.D: Strength: Weighted Dips (bar) 5-5-4-4-3-3 + 30 Sec Side Plank (every set other side) Metcon: 16min EMOM for Max Reps: 1min-KB Sumo Deadlift high pull (24/16x1) 2min- Push-ups 3min- Cal Bike/Row 4min- Front Squat (#50/35) CrossFit Strength: Part A: Strict Press 3-3-3-3-3 (Start with
CrossFit W.O.D: Strength: E2MOM For 14min of: Split Jerk 3-3-3-2-2-1-1 Metcon: 5 Rounds For Time: 200m Run 10 Hang Power Clean (#43/30) 10 Burpees Over Bar 10 T2B Endurance: 40min AMRAP of: 1 Stairs Ascend 20 Wallball (#10/6) 30m medball Overhead Lunges (#10/6) 40 medball
CrossFit W.O.D: Strength: Pause Front Squat (@33x2) 4-4-3-3-2-2 Metcon: 10min AMRAP of: 10 DB Snatch (22.5/15x1) 20 V-ups 30 Double Unders Endurance: 3 Rounds: 5min AMRAP of: 8x10 shuttle run 10-12-14-16-18… Dual DB Thruster (15/10x2) -1min Rest- 5min AMRAP of: 4-8-12-16-20 Box Jump Overs 1-2-3-4-5
CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part
