CrossFit W.O.D: Strength: Deadlift 6-6-4-4-3-3 Metcon: 12min EMOM for max rep: min1- Max KB Goblet Lunges (#32/24) min2- Max KB Sumo deadlift high pull min3- Max Burpee Pull-ups CrossFit Strength: Part A: 20min Build up to RM2 Front Squat Part B: 3-4 Sets of: 8/8 Bulgarian
CrossFit W.O.D: Strength: 5 Super sets: Weighted Dip 4-4-3-3-3 + 30 Sec L-sit Metcon: For Time: 100 Double unders 20 Chest-to-bar 40m Handstand walk 60 Plate Ground-to-overhead (#20/15) 100 Double unders
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Squat Clean 1 Hang Squat Clean 1 Push-jerk Metcon: 20min AMRAP of: 10 Burpees Box jumps 20 Dual DB Deadlift (#22.5/15) 10 Dual DB Shoulder-to-overhead(#22.5/15) 20 Dual DB Front rack lunges(#22.5/
CrossFit W.O.D: Strength: Tempo Back Squat (@22x3) 4-4-4-3-3 Metcon: 8 Rounds For Time: 6 Alt. Devil press (#22.5/15x1) 6 Toes-to-bar Endurance: 38min AMRAP of: 1 stairs ascend 20 DB Snatch (#15/10x1) 20 KB Goblet Lunges(#16/12) 10 Burpees to target
CrossFit W.O.D: Strength: 4 Super sets: 8/8 KB Row (on box/bench) + 5-8 Strict deficit/regular hand stand push up or pike push ups Metcon: 14min AMRAP of: 10-12-14-16… Box jumps over Hang Power Clean (#50/35) KB Swing (#32/24) CrossFit Strength: Part A: Back rack
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Snatch Pull 1 Power Snatch 1 Overhead Squat Metcon: E5MOM For 20min: 400m Run 30 Sit-Ups 15 Wallballs (#10/6) Endurance: 40min EMOM of: min1- 12-15 Wallballs (#10/6) min2- 15-20 KB Swing (#16/12) min3- 14/10 Cal row min4-
CrossFit W.O.D: Strength: Good Morning 8-8-5-5-5 Metcon: “AMANDA”- For time: 9-7-5 Muscle ups Squat Snatch (#60/43) Endurance: 4 Rounds For time: 800m Run 20 Squat Jumps 10 devil press (#15/10x2)
CrossFit W.O.D: Strength: Push-press 4-4-3-3-2-2 Metcon: 5 Rounds for time: 20 DB Snatch (#22.5/15x1) 15 Thruster (#43/30) 2 Rope climb CrossFit Strength: Part A: 20min Build RM2 For Bench Press Part B: 3 Sets of: 8/8 DB Upright Row + 30 Sec Dual Plate Punch
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-4-4-4 Metcon: 20min EMOM of max rep: min1- Max Row/Bike min2- Max DBs Shoulder to overhead (#22.5/15x2) min3- Max Double unders min4- Max Toes-to-bar
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3-3 Metcon: 11min AMRAP of: 5-10-15-20-25… Sandbag Squat (#75/45) ALT. DB Hang Clean&Jerk (#22.5/15x1) Weightlifting: Part 1- 6 sets: 2 Tall Snatch 40-50% Part 2- From blocks Snatch Deadlift+Pull Snatch 6 x 1+1 65-75% 8 x
CrossFit W.O.D: Skill: 15min Practice handstand (walk/free) Metcon: For Time: 80 Tuck-ups 60 Jump squat 40 Hang Power Snatch (#43/30) 20 Handstand push-ups Endurance: E5mom For 40min: 60 Double unders 10 Devil Press (#22.5/15x2) 15 DB Step-overs (#22.5/15x2) 20 KB Sumo deadlift
CrossFit W.O.D: Strength: 12min Build heavy set: 2 Power Clean- Touch & go Metcon: 5 Rounds For time: 15 Dual DB Hang Squat Clean (#22.5/15x2) 10 Dual DB Step-overs (#22.5/15x2) 15 Burpees CrossFit Strength: Part A: Pendlay Row 4-4-3-3-2-2 Part B: 3-4 Sets of:
CrossFit W.O.D: Strength: deficit Deadlift 5-5-5-3-3 Metcon: 14min AMRAP of: 20 DB Snatch (#22.5/15x1) 35 Double unders 20 DB Overhead Lunges (#22.5/15x1) 35 Double unders Endurance: 8 Rounds For Time: 20 Box Jumps 20 Sit-ups 15 Burpees 20 DB Snatch (#17.5/12.5x1)
CrossFit W.O.D: Strength: Pendlay Row 5-5-5-3-3-3 Metcon: E3MOM for 12min: 200m Run 10 Power Clean (#60/40) 3 Bar muscle ups Endurance: 40min AMRAP of: 500/400m Row 15 Dual DB Thruster (#15/10x2) 26/20 Cal Bike 20 Plate ground-to-overhead (#20/15x1)
CrossFit W.O.D: Strength: 13min Build up to heavy set: 1 Cluster 1 Thruster Metcon: 9min AMRAP of: 10-12-14-16.. Front Squat (#50/35) Box Jump overs -1min Rest- 9min AMRAP of: 20 KB Russian Swing (#32/24) 1-2-3-4-5… Wall walk CrossFit Strength: Part A: Pause Back Squat 4-4-4-3-3-3 *3
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-3-3 Metcon: 15min AMRAP In Pairs: 250/200m Row // 15/12 Cal Bike 20m DB Overhead Lunges (22.5/15x1) 6 Sandbag over shoulder (#75/45) *one partner work-second partner Dead Hang on bar
