Wednesday - 030424
CrossFit WOD: Strength: 12min build up load for 3-pos Power Clean: 1 Power Clean 1 Hang Power Clean 1 High Hang Power Clean Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) Row 400/300m
Tuesday - 020423
CrossFit WOD: Strength: Overhead Squats 5-4-3-2-2-2 Metcon: 5 Rounds for time: 15 KB Swings (#24/16) 1 Rope Climb 15 Box Jump Overs 1 Rope Climb Endurance: For time: 50-40-30-20-10 Situps Air-Squats Back Extensions Ring Rows Run 400m
Monday - 010423
CrossFit WOD: Strength: E2MOM for 14min: Weighted Pushups 5-5-4-4-3-3-3 Metcon: 10 Rounds For time: 7 Hang Power Cleans (#40/30) 7 Toes-to-bar 30 Double Unders Endurance: AMRAP in 40min of: Run 1000m 1-2-3-4…. +1 Rounds of: 10 Burpee Box Jumps 15 Russian KB Swings (#24/16) 20 Situps
Sunday - 310324
CrossFit WOD: Strength: Paused Front Squats 5-5-5-5-5 *2sec pause at the bottom of each rep Metcon: AMRAP in 15min of: 12 DB Deadlifts (#22.5/16,x2) 9 Pullups 6 DB S2OH (#22.5/15,x2)
Saturday - 300324
CrossFit WOD: Skill: 15min Handstands practice Metcon: In Pairs for time: 400m Sandbag Carry (#60/45) 90 Medball Cleans (#10/6) 60 HSPU 30 Sandbag to shoulder (#60/45) 400m Sandbag Carry *One Work, One Rest. Switch as you like.
Friday - 290324
CrossFit WOD: Strength: 12min build to the complex: Hang Power Clean + Hang Squat Clean (2+2) Metcon: For time: 18-15-12-9-6 reps of: KB Thrusters (#24/16,x2) Run 400m Weightlifting: Part 1: 7 sets: 2 Snatch Balance 60-80 % Part 2: From Blocks: Power Snatch Squat Snatch 5 x 1+2
Thursday - 280324
CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 Metcon: For time: Run 800m 50 Overhead Squats (#20/15) 30 Toes-to-bar Endurance: For time: 75 Burpees 100 KB Goblet Squats (#16/12) 100 Box Jump Overs 100 Pushups 75 Burpees
Wednesday - 270324
CrossFit WOD: Strength: Strict Press 3-3-3-2-2-2 Metcon: 5 Rounds for time: Row 400/300m 12 DB Power Cleans (#22.5/15,x2) 12 DB Box Step-Overs
Tuesday - 260324
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Rest 2:00 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 15 Wallballs (#10/6) 20 Situps Endurance: Every 4min for 8 rounds: Run 400m On remaining of the time AMRAP: 10 KB Swings 8 Pullups 6 Burpees
Monday - 250324
CrossFit WOD: Strength: 15min build up load for the complex: Push-Press + Push-Jerk (3+1) Metcon: 5 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) Endurance: EMOM in 36min of: 1 - Max Box Jumps 2 - Max Cal Bike 3 - Max Plate G2OH (#20/15)
Sunday - 240324
CrossFit WOD: Strength: Deadlift 5-5-5 Metcon: AMRAP in 18min: 9 HSPU 9 Toes-to-bar 18 Jump-Squats
Saturday - 230324
CrossFit WOD: Skill: 15min Handstands practice Metcon: 3 Rounds for time: Run 400m 21 KB Swings (#24/16) 15m Handstand Walk (7.5m x2) 9 Burpees
Friday - 220324
CrossFit WOD: Strength: Front Squats 3-3-3-2-2-2 Metcon: AMRAP in 10min of: 2 Sandbag Over Shoulder (#75/45) 5 Dual DB Clean and Jerks (#22.5/15,x2) 8 Box Jump Overs Weightlifting: Part 1: 5 sets: 3 Jerk Balance 40% 5 sets: 2 Drop Snatch 30-40 % Part 2: Snatch Pull
Thursday - 210324
CrossFit WOD: Strength: Weighted Chin-ups 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (#35/25) 1-2-3-4-5-6-7-8-9-10 Toes-to-bar *EMOM - 4 Burpees over the bar Endurance: For time: Row 1000/800m 200 Walking Lunges Steps Row 1000/800m 200 KB SDHP (#16/12) Row 1000/800m
Wednesday - 200324
CrossFit WOD: Strength: Floor Press 5-5-5-4-4-4 Metcon: AMRAP in 15min of: 10 Dual KB Russian Swings (#24/16,x2) 6 Dual KB Front Rack Lunges (#24/16,x2) 1 Rope Climb Endurance: 5 Rounds for time: Run 800m 30 DB Burpee Box Step Overs (#15/8,x2)
Tuesday - 190324
CrossFit WOD: Strength: Split Jerk 3-3-3-2-2-2 Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 40 Double Unders 8 HSPU Endurance: AMRAP in 38min of the ladder: 5-10-15-20… +5 Medball Cleans (#10/6) Box Jumps Pushups Run 200m