CrossFir W.O.D: Strength: 15min Build Heavy complex 1 Squat Clean 1 Push Jerk 1 Front Squat Metcon: 11min AMRAP of: 30 Double unders 6 Hang Power Snatch (#50/35) 3 Overhead Squat (#50/35) 15 Sit-ups Endurance: 6 Rounds For time: 400m Run 25 Plate Ground-to-overhead (#20/15)
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 10 Rounds For time: 5 Dual DB Thruster (#22.5/15,x2) 5 Toes-to-bar 5 Burpees to target Endurance: 3 Rounds of: 6Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 15 Wallballs (#10/6) 10 Medball Sit-ups (#10/
CrossFit W.O.D: Strength: pause Push press 4-4-4-3-3 *2 sec pause in the dip Metcon: 5 Rounds For time: 2 Legless Rope Climb 400m Run 10 Hang Clean & Jerk (#50/35) CrossFit Strength: Part A: Bench press 5-5-4-4-3-3 Part B: 4 Super sets: 8-10 Dual DB Z-press + 3-5
CrossFit W.O.D: Strength: Thruster 5-5-4-4-3-3 Metcon: In pairs (I go you go) 4 Rounds for time: 30 Sync. Air Squats 6 Bar Muscle up 30 Sandbag Lunges (#60/30) 6 Bar Muscle up
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-2-2 Metcon: Every 3Mim for 12min: 20 V-ups 15 DB Goblet Squat (#22.5/15x1 10 Alt DB Devil press (#22.5/15x1) Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the
CrossFit W.O.D: Strength: 5 Super sets: 5 Weighted Push-ups + Bent over row 8-8-6-6-6 *1-1.5min Rest between set Metcon: 100 Thrusters (#43/30) *Every break 7 Push-ups Endurance: E2MOM for 36min (Alt A-B-C): A) 15 Hang DBs Squat Clean (#15/10x2) 15 DBs Push-press B) 18/14 Cal
CrossFit W.O.D: Strength: 12min Find Heavy Complex 1 Power Snatch 1 Hang Squat Snatch Metcon: For time: 800m Run 5 Rounds of: 15 KB Swing (#32/24) 10 Toes-to-bar 5 Squat Snatch (#43/30) 800m Run CrossFit Strength: Part A: Bent Over Row 6-6-4-4-3-3 Part B: 3 Sets:
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 4 Rounds for max Reps: 3min on - 1min off 10 Power Cleans (#50/35) 10 Burpee Box jump overs Max Chest to bar Endurance: 40min AMRAP of: 30/24 Cal Row 20 KB Sumo Deadlift high pull (#24/16) 15
CrossFit W.O.D: Strength: Tempo Strict Press (@x232) 4-4-3-3-3 Metcon: 22min AMRAP of: 20/14 Cal Row //15/12 Cal Bike 10m Handstand walk 15 Ring Dips 20 DB Overhead Lunges (#22.5/15
CrossFit W.O.D: Strength: Split Jerk 2-2-2-1-1-1 Metcon: 10min AMRAP of: 10-14-18-22… Wallball (#10/6) 10-20-30-40… Double unders
CrossFit W.O.D: Strength: Bench Press 6-6-5-5-4-4 Metcon: 12min EMOM for max reps: 1min - Max Sandbag Clean (#75/45) 2min - Max Cal Row/bike 3min - Max Devil press (#22.5/15x2)
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m
CrossFit W.O.D: Strength: Tempo Back Squat (@32x2) 5-5-5-3-3 Metcon: 15Min AMRAP of: 50 Double Unders 10 DBs Push-press (#22.5/15x2) 10 Burpees over DB 10 DBs Hang Power Clean (#22.5/15x2) CrossFit Strength: Part A: Back Squat 4-4-3-3-2-2 Part B: 3 Sets: 8/8 KB Single
CrossFit W.O.D: Strength: Push jerk 3-3-3-2-2-2 Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10 Box Jump overs 15 KB Swing (#24/16) Endurance: For Time: 1 Stairs ascend with ball (#10/6) 100 Double Unders 100 Wall Balls (#10/6) 100/80 Cal Row // 80/60 Cal Bike
CrossFit W.O.D: Metcon: "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air Squats 1600m Run *RX-10/6kg Vest *you can Split pull up , push up and air squat as needed Endurance "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air
