Sunday - 170923
CrossFit WOD Strength: Clean&Jerk In 15:00 - Build to heavy set of 1+1+1 1 Power Clean 1 Hang Squat Clean 1 Push Jerk Metcon: AMRAP 6 45 Double Unders 9 Pull Ups 7 Hang Power Clean 43/30kg Rest 2:00 AMRAP 6 45 Double
Saturday - 160923
CrossFit WOD Metcon: In Pairs: AMRAP 30:00 800m Run 50 American KTB Swings 24/16kg 50 Goblet Squats 50 Push Ups *Split However, run together Core: 2-3 Rounds 20 V-ups / Tuck ups 30 Mountain Climbers 20 Hollow rocks / Tuck Rocks rest 1:00 12:00 TC
Friday - 150923
CrossFit WOD Strength: Front Squat 5-5-3-3-3 Build to heavy 3 15:00 TC Metcon: 2 Rounds For Time: 60 Sit Ups 50 DB Snatch 22.5/15kg 40 Single DB Box Step Ups 30 Burpees 30:00 TC Skills: Double Unders: Phase 1 Part 1 15 Toe catch *try to
Thursday - 140923
CrossFit WOD Strength: Push Press 10-10-8-8-6-6 reps Build to heavy 6 reps 15:00 TC Metcon: AMRAP 8 18Cal Row / 12Cal Bike 12 C2B 12 Thrusters 43/30kg rest 2:00 AMRAP 6 18Cal Row / 12Cal Bike 24 Push Ups 9 Thrusters 50/35kg Endurance: Metcon: Every 1:00 x
Wednesday - 130923
CrossFit WOD Strength: Deadlift 5-3-1 X 3 (3 Waves of 5-3-1) Weight goes up across Rest 2:00 b/w waves 18:00 TC Metcon: AMRAP 3:00 x 5 18 TTB 15 KTB Swings 24/16kg 60 Double Unders Rest 1:00 Endurance: Metcon: EVERY 6:00 X 4
Tuesday - 130923
CrossFit WOD Skill: Ring Muscle-ups Every 1:00 x 12:00 1. 30-40 sec ring support hold 2. 10-20 Ring Kip Swings / Hips to Ring / Ring pull-ups 3. 3-5 Ring toenail Transitions / Ring muscle ups 4. Rest Metcon: 4 RFT 400m Run 20 Wallballs 10/6kg 15 Hang Power Cleans
Monday - 110923
CrossFit WOD Strength: Snatch A.Every 1:30x6:00 4 muscle Snatch B. Every 1:30x6:00 3 Hang Power Snatch C.Every 1:30x10:30 2 Hang Squat Snatch Build to a heavy set in each section Start each section with the weight from the previous set Metcon: AMRAP
Sunday - 100923
CrossFit WOD Strength: 5 Sets 3 Weighted Dips + 3 Weighted Pull Ups 15:00 T.C Metcon: Every 3:00 x 18:00 6 Deadlifts 120/90kg 12 HSPU Max BOTB Endurance: Metcon: AMRAP 20 12 TTB 10 Burpees Box jumps 400m Run Then: AMRAP 20 20 Russian Swings 20/
Saturday - 090923
CrossFit WOD Strength: Back Rack Lunges 6-6-6-6-6 Build a heavy set of 6 Rest 2:00 15:00 TC Metcon: AMRAP 15 12 Box Jumps 10 Thrusters 50/35kg 12 TTB 200m Run
Friday - 080923
CrossFit WOD Strength: 3 Sets: 15 Dual KTB Deadlifts - Heavy! 40sec Dual KTB Front Rack Hold 20 Hollow Rocks Rest As Needed 12:00 TC Metcon: 2 Rounds For Time: 60 Wallballs 10/6kg 50 Sit Ups 40 KTB Swings 24/16kg 20 Pull Ups Skills: Kipping HSPU Weightlifting:
Thusday - 070923
CrossFit WOD Strength: Strict Press 5-5-5-5-5 Build to a heavy set of 5 15:00 TC Metcon: 5 Rounds For Time 400m Row/24Cal Bike 5 Dual DB's Devils Press 22.5/15kg 10 Dual DB's Front Squat 17:00 TC Endurance: Metcon: AMRAP 40:00
Wednesday - 060923
CrossFit WOD Strength: Hang Squat Clean 3-3-3-3-3-3 In 18:00 Build to heavy 3 Metcon: Amrap 14 6 Hang Power Clean 60/40kg 4 Push Press 400m Run Endurance: Metcon: EVERY 3:00 X 5 ROUNDS 60 Double Unders 20 Plate GTOH 20/15kg Max V-Ups Rest 2:00 Then:
Tuesday - 050923
CrossFit WOD Strength: Strict HSPU 12-10-8-6-4-2 Adv. Add Deficit Beginner - Pike/Push Ups x2 15:00 TC Metcon: 3 Rounds For Time: 7 Bar Muscle Ups 35 Double Unders 12 Deadlifts 100/70kg 35 Double Unders 15:00 TC Endurance: Metcon: AMRAP 14 400m Run 30 Air Squat 5
Monday - 040923
CrossFit WOD Strength: Bent Over Row 5-5-5-5-5 In 12:00 Build a Heavy set of 5 Metcon: AMRAP 3 X 4 Rounds 21 Box Jumps 15 HSPU MAX DB Snatch 22.5/15kg Rest 1:00 Back to the start each Round Endurance: Metcon: 6 Rounds 800m Row /40cal Bike
Sunday - 030923
CrossFit WOD Strength: Back Squat 3-3-3-3-3 Hold 2 Sec At The Bottom Of Each Rep Build to a heavy set of 3 reps 15:00 TC Metcon: 15-12-9-6-3 Hang Power Snatch 43/30kg Ring Dips 5 Burpees after every round 18:00 TC Endurance: Metcon: AMRAP 20 12 TTB 10
Saturday - 020923
CrossFit WOD Strength: 1 Clean Pull + 2 Power Clean + 1 Front Squat In 12:00 Build to a Heavy Complex Metcon: AMRAP 10 6 Thrusters 50/35kg 10 Burpees Rest 2:00 AMRAP 10 6 Hang Power Clean 70/50 10 C2B