CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2 *2sec Pause at the bottom of each rep Metcon: 4 Rounds for max reps: 1min DB Snatch (#22.5/15,x1) 1min Bike (calories) 1min Toes-to-bar 1min Burpees 1min Rest Endurance: 6 Rounds for time: 100 Double Unders 30 KB Swings (#16/12)
CrossFit WOD: Strength: 5 Sets: 5/5 Single Arm DB Z-Press 15-30sec L-Sit hold (any variation or scale) Rest 2:00 Metcon: 3 Rounds for time: Run 200m 20 Box Jumps Run 200m 20 DB Push-Press (#22.5/15,x1)
CrossFit WOD: Metcon: CrossFit Open Workout 24.3 For time: 5 Rounds of: 10 Thrusters (#43/29) 10 C2B Pullups Rest 1min, then: 5 Rounds of: 7 Thrusters (#61/43) 7 Bar Muscle-ups *Time Cap: 15min
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3 Metcon: For time: Run 400m, then: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#43/30) Wallballs (#10/6) Then Run 400m Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance 1 OH Squat 50-70% Part 2: Knee level Satch DL Pausing Snatch (2 sec pause at knee
CrossFit WOD: Strength: 4 Sets: 8 Barbell Good Mornings 30m Sandbag bearhug carry (15m x2) *Rest 2:30 Metcon: AMRAP in 12min of: 10-20-30-40… etc +10 Double Unders KB SDHP (#24/16) Situps Endurance: AMRAP in 36min of: 10 Plate G2OH (#20/15) 4 Burpees 10 Pushups 4 Burpees 10
CrossFit WOD: Strength: E2MOM for 10min: Hang Squat Snatch + Overhead Squat (1+1) Metcon: 10 Rounds for time: Run 200m 5 Hang Squat Snatch (#43/30) 5 Toes-to-bar
CrossFit WOD: Strength: Strict Press 5-3-3-2-2-1-1 Metcon: AMRAP in 14min of: 7 KB Swings (#32/24) 7 Ring Dips 7 Burpees Endurance: 5 Rounds for time: Run 800m 30 Jump Squats 100 Double Unders 30 Knees-to-elbows
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+3) Metcon: 5 Rounds for time: 22 DB Situps (#22.5/15,x1) 12 DB Push-Press (#22.5/15,x1) 2 Rope Climbs Endurance: 6 Rounds for time: Run 400m 25
CrossFit WOD: Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: Bike 30/24 Cal Then 7 Rounds of: 7 DB Power Cleans (#22.5/15,x2) 7 Toes-to-bar Then Bike 30/24 Cal
CrossFit WOD: Metcon: CrossFit Open Workout 24.2: AMRAP in 20min of: 300m Row 10 Deadlifts 50 Double Unders *Rx: #83/56 *Scaled: #61/43
CrossFit WOD: Strength: Bulgarian Split Squat 15min build to a heavy set of 6 reps (3/3) Metcon: In Pairs: “Kelly” 5 Rounds for time: Run 400m 30 Box Jumps 30 Wallballs (#10/6) *Run together *For the wallballs and box jumps - One works, one holds in a Plank
CrossFit WOD: Strength: Deadlift 16min build up to an RM2 Metcon: For time: Run 800m 50 V-Ups 40 C2B Pullups 30 Front Squats (#60/40) Endurance: AMRAP in 35min of: Row 500/400m 20 Russian KB Swings (#24/16) 20 Box Jump Overs 20 Knees-to-elbows
CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 10min of: 2-4-6-8… +2 DB Hang Squat Cleans (#22.5/15,x2) HSPU
CrossFit WOD: Strength: Barbell Bent-Over Rows 5-5-5-5-5 Metcon: 6 Rounds for max reps: 2min work, 1min rest: 12 Air-Squats 8 Pushups 4 Hang Power Cleans (#70/45) Endurance: 3 Rounds for time: 75 Double Unders 50 KB SDHP (#16/12) 75 Double Unders 50 KB Box Step-ups (#16/12,x1)
CrossFit WOD: Strength: Overhead Lunges 4-4-4-4-4 *Rest 2:00 between sets Metcon: AMRAP in 20min of: 200m Farmer Carry (#22.5/15,x2) 20 Wallballs (#10/6) 20 Pullups Endurance: 7 Rounds for time: Bike 30/24 Cal 30 KB Swings (#16/12) 30 Situps Gymnastics: Skill: Butterfly Pull Up
CrossFit WOD: Strength: E2.5MOM for 6 sets (15min): Hang Squat Clean + Front Squat (1+2) Metcon: For time: 40 S2OH (#43/30) 40 Box Jumps 60 Pushups 60 V-Ups
