CrossFit WOD: Strength: Tempo Front Squats @32X2 3-3-2-2-1-1 Metcon: 3 Rounds for max reps: 4min work, 1min Rest: 10 Situps 7 C2B Pullups 4 DB Burpee Box Step Overs (#22.5/15,x2) Endurance: AMRAP in 35min of: Row 500/400 20 Pullups Run 400m 50 Air-Squats
CrossFit WOD: Strength: E2.5MOM for 12:30 Strict Press 4-4-4-4-4 Metcon: 5 Rounds for time: 7 Toes-to-bar 14 Russian KB Swings (#32/24) Run 200m 14 Goblet Squats (#32/24) 7 HSPU Endurance: For time: 100 Wallballs (#10/6) 100 Jumping Lunges 100 Plate G2OH (#20/15) 100 V-Ups
CrossFit WOD: Strength: Wighted Ring Dips 5-5-3-3-3 Metcon: AMRAP in 12min of: 5 Hang Squat Cleans (#40/30) 5 Burpees over the bar 1-2-3-4… Rope Climbs
CrossFit WOD: Strength: Romanian Deadlift 8-8-8-8-8 Metcon: For time: 50-40-30-20-10 Double Unders 12 DB Clean and Jerks (#22.5/15,x2)
CrossFit WOD: Strength: Overhead Squat 3-3-2-2-2-2 Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 10 Box Jump Overs 2-4-6-8-10 Bar Muscle-Ups Weightlifting: Part 1: 7 sets: 2 Muscle Snatch 50-65% Part 2: Snatch Pull Hang snatch Pull Hang squat snatch 5 x 1+1+2 60-70% 5 x 1+
CrossFit WOD: Strength: Bulgarian Split Squat 5-5-4-4-3-3 (each leg) Rest 2:00 Metcon: AMRAP in 15min of: 8 DB Power Cleans (#22.5/15,x2) 3-6-9… +3 Ring Dips Row 150/100m Endurance: 6 Rounds for time: Run 800m 21 KB SDHP (#24/16) 15 V-Ups 9 Burpee Box Jump
CrossFit WOD: Strength: Hang Power Snatch 2-2-2-2-2-2 Metcon: 10 Rounds for time: 15 Situps 10 KB Swings (#24/16) 5 Box Jump Overs
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-5 Metcon: For time: 76 Thrusters (#30/20) 132 Double Unders 76 Pullups
CrossFit WOD: Metcon: “Gontmaher” In Pairs, i-go-you-go 10 Rounds for time: 22 Toes-to-bar 1 Sandbag Complex (#60/30) 24 Pushups *One work, one rest - Switch as you like. *Sandbag Complex: 1 Sandbag Deadlift 2 Sandbag Ground to Shoulder 3 Sandbag Squats 20m Sandbag Carry
CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: Run 400m 40 Hang Power Cleans (#40/30) 40 Box Jumps 40 HSPU Run 400m
CrossFit WOD: Strength: Split Jerk - 15min build up to heavy 2-reps Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Dual DB Hang Squat Cleans (#22.5/15,x2) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
CrossFit WOD: Strength: Push-Press 4-4-4-3-3-3 Metcon: 4 Rounds for time: 250/200 Row 15 Wallballs (#10/6) 15/12 Cal Bike 5 Bar Muscle-ups
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 16min of: 1 Rope Climb 12 DB Snatch (#22.5/15,x1) 1 Rope Climb 12 DB Thrusters (#22.5/15,x1) Endurance: 6 Rounds for time: 500/400m Row 20 Box Jump Overs 20 Medball Cleans (#10/6)
CrossFit WOD: Strength: Overhead Squat 12min build up for an RM3 Metcon: For max reps (pullups): E5MOM for 15min: Run 400m 20m Dual KB Front Rack Walking Lunges (#24/16,x2) Max Pullups on remaining of the time
CrossFit WOD: Strength: E2.5MOM for 15min: Weighted Chin-ups 3-3-3-2-2-1 Metcon: AMRAP in 15min of: 12 Wallballs (#10/6) 9 Pushups 6 Hang Power Cleans (#50/35) 3 Burpees over the bar Endurance: For time: 50-40-30-20-10 KB Swings (#16/12) Pushups Knees-to-elbows Jump Squats
CrossFit WOD: Strength: Paused Front Squats 2-2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: For time: 21-18-15-12-9-6-3 KB Swings (#32/24) 3-6-9-12-15-18-21 Toes-to-bar Endurance: For time: Run 1200m 300 Double Unders Run 1000m 200 Pushups Run 800m 100 Plate Overhead Walking Lunges (#15/10)
