Saturday - 200424
CrossFit WOD: Strength: E3MOM for 15min (5sets): 5 Dual DB Z-Press 1 L-Rope Climb Metcon: 3 Rounds for time: 20/16 Cal Bike 15 HSPU 10 Burpee Box Jump Overs 5 Ring Muscle-ups
Friday - 190424
CrossFit WOD: Strength: Overhead Squats 4-4-4-4-4 Metcon: 8 Rounds for time: 9 Hang Power Snatch (#35/25) 40 Double Unders Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Build to heavy rep : Squat Snatch 5 x 2 60-70% 5 x 1 75-90% 3 x
Thursday - 180424
CrossFit WOD: Strength: 12min build up load for an RM1 Cluster Metcon: AMRAP in 16min of the ladder: 25 Russian KB Swings (#32/24) 15 Goblet Squats 1-2-3-4… +1 Rope Climbs Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row
Wednesday - 170424
CrossFit WOD: Strength: Paused Back Squats 3-3-2-2-2-2 *3sec pause at the bottom of each rep *Rest 2:30-3:30 between sets Metcon: For time: Run 400m w/DB (#22.5/15,x1) Into 3 Rounds: 12 Strict Pullups 24 DB Overhead Lunges (#22.5/15,x1)
Tuesday - 160424
CrossFit WOD: Strength: E2.5MOM for 15min (6 sets): Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+2) Metcon: AMRAP in 13min of: 3-6-9-12… +3 Hang Squat Cleans (#50/35) 3 Burpees over the bar 30 Double Unders Endurance: 10 Rounds for time: Run 400m 15 KB Swings (#16/
Monday - 150424
CrossFit WOD: Strength: Weighted Dips (bars) 15min build to an RM5 Metcon: For time: 21-15-9 KB Swings (#32/24) 15-9-6 Burpee Box Jump Overs 9-6-3 Bar Muscle-Ups Endurance: For time: Run 1600m Then 10 Rounds of: 20 Wallballs (#10/6) 15 Pushups 10 V-Ups Then Run 1600m Gymnastics: Skill: Rope
Sunday - 140424
CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Bent-over Rows 3-3-3-3-3-3 Metcon: AMRAP in 15min of: Run 200m 12 Wallballs (#10/6) 6 Overhead Squats (#40/30)
Saturday - 130424
CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: For time: 40 Wallballs (#10/6) 40 HSPU 400m Farmer Carry (#22.5/15,x2) 40 Pullups 40 DB Front Squats (#22.5/15,x2)
Friday - 120424
CrossFit WOD: Strength: 12min build up load for the complex: Clean Pull + Hang Squat Clean (1+1) Metcon: AMRAP in 20min of: 12 Dual KB Deadlifts (#24/16,x2) 5 Box Jumps 9 Dual KB Cleans 5 Box Jumps 6 Dual KB Overhead Lunges 5 Box Jumps Weightlifting: Part 1:
Thursday - 110424
CrossFit WOD: Strength: Front Squat 5-5-5-3-3 Metcon: 4 Rounds for time: 12 DB Thrusters (#22.5/15,x1) 8 Toes-to-bar 12 DB Hang Squat Cleans (#22.5/15,x1) 8 Burpees over DB Endurance: AMRAP in 35min of: 35 Double Unders 50 Air-Squats 35 Double Unders 40 Pushups 35 Double
Wednesday - 100424
CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build to an RM2 Metcon: “The Chief” 5 Rounds for max reps: 3min AMRAP: 3 Power Cleans (#60/40) 6 Pushups 9 Air-Squats *Rest 1min after each 3min amrap
Tuesday - 090424
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-3-2-2-2 Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 10 Box Jump Overs 30 Pullups 10 Box Jump Overs Endurance: 5 Rounds for time: 10 Devil-Press (#15/10,x2) 20 Pushups 30 Situps Run 400m
Monday - 080424
CrossFit WOD: Skill: 15min Rope Climb practice. Advanced: 4 Sets: 1:00 work 2:00 rest Max Rope Climbs Metcon: AMRAP in 10min of: 6 Toes-to-bar 6 Front Squats (#60/40) 6 Burpees over the bar Endurance: 6 Rounds for time: 50 Double Unders 40 Situps 30 Walking Lunges steps
Sunday - 070424
CrossFit WOD: Strength: Floor Press 4-4-4-4-4 *Pause for 4sec at the top of each rep Metcon: For time: 5-4-3-2-1 reps of: Wall Walks Ring Muscle-Ups Run 200m
Saturday - 060424
CrossFit WOD: Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for max reps: 4min AMRAP: Row 500/400m AMRAP DB Clean and Jerks on remaining time (#22.5/15,x2) 4min AMRAP: Row 500/400m AMRAP DB Front Rack Lunges on remaining time (#22.5/15,x2)
Friday - 050424
CrossFit WOD: Strength: E2.5MOM for 12:30: Push Press 3-3-2-2-2 Metcon: For time: 90 Situps 70 Wallballs (#10/6) 50 Pushups 30 C2B Pullups 10 Hang Squat Cleans (#70/45)