Sunday - 120524
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
Saturday - 110524
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
Friday - 100524
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
Thursday - 090524
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)
Wednesday - 080524
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
Tuesday - 070524
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
Monday - 060524
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)
Sunday - 050524
CrossFit WOD: Strength: 12min build up load for: Clean Pull + High Hang Power Clean + Hang Power Clean (1+1+1) Metcon: 5 Rounds for max reps: 1min Thrusters (#20/15) 1min Box Jumps 1min Pullups 1min Rest
Saturday - 040524
CrossFit WOD: Strength: E2.5MOM for 15min: Push-Jerk 3-3-2-2-2-2 Metcon: 3 Rounds for time: 50 Double Unders 20 Dual DB Clean and Jerks (#22.5/15,x2) 5 Ring Muscle-Ups
Friday - 030524
CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Use DBs/KBs/Barbell Metcon: In Pairs, i-go-you-go AMRAP in 16min: 3 Sandbag Over Shoulder (#75/45) 6 Ring Dips 9 V-Ups *One work, one rest - Switch every full round Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High
Thursday - 020524
CrossFit WOD: Strength: Strict Press 15min build up to an RM1 Metcon: For time: 21-15-9 reps of: Front Squats (#40/30) HSPU Run 400m Endurance: AMRAP in 38min of: 1 Stairs Ascends 12 Burpees 12 Plate G2OH (#20/15) 12 Toes-to-bar 12 Box Jumps *add one rep to each drill
Wednesday - 010524
CrossFit WOD: Strength: Weighted Pushups 5-5-4-4-3-3 *10-20sec L-Sit hold after each set (any style or scale) Metcon: For time: 50-40-30-20-10 Air-Squats 20 DB Snatch (#22.5/15,x1)
Tuesday - 300424
CrossFit WOD: Strength: Tempo Back Squats @33X1 2-2-2-2-2-2 *Rest 3:00 Metcon: AMRAP in 15min of the ladder: 3-6-9-12… +3 Pullups KB Swings (#24/16) Box Jump Overs Endurance: 8 Rounds for time: Run 400m 32 Air Squats 24 Cal Row 16 Pullups
Monday - 290424
CrossFit WOD: Strength: 12min build up load for: Hang Power Clean + Hang Squat Clean (1+2) Metcon: 2 Rounds for time: 45 Toes-to-bar 45 Wallballs (#10/6) Run 800m
Sunday - 280424
CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 6min of: 10 Power Snatch (#43/30) 20 Jumping Lunges Into: AMRAP in 6min of: 10 S2OH (#43/30) 20 Situps
Saturday - 270424
CrossFit WOD: Strength: E2.5MOM for 15min: Overhead Lunges 6-6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: 30 Double Unders 25-20-15-10-5 Dual KB Deadlifts (#32/24,x2) 15m Handstand Walk (or 30m bear walk)