CrossFit WOD Strength: Rope Climb In 15:00 practice rope climbs ADV. accumulate 10-12 Legless Rope Climbs Metcon: AMARP 12 4 Thrusters 50/35kg 12-15Cal Row/Bike 4 Thrusters 21 Double Unders / 42 Singles Endurance: Metcon: AMRAP 35:00 50cal Bike/Row 20 Goblet lunges 20/16kg 10 Burpees 20
CrossFit WOD Strength: Back Squat In 15:00 Build to Heavy 5 Reps Metcon: AMRAP 18 3-6-9-12-15-18-21...+3 Box Jumps C2B KTB Swings 32/24kg Endurance: Metcon: AMRAP 35 20 Single DB Step Up Overs 15/8kg 50 Double Unders / 100 Singles 10 Single DB Push press (5/5) 400m
CrossFit WOD Strength: Deadlift In 15:00 Build to Heavy 6 Reps Metcon: AMRAP 15 12 Dual DB Step ups - 22.5/15kg 15 Sit ups 17 Wallballs 10/6kg Endurance: Metcon: 10 RFT 800m Row/1600m Bike 20 Box Jumps 15 Sit ups 10 Russain Swings 16/12kg
CrossFit WOD Strength: In 15:00 Build to heavy 5 Weighted Pull-ups + 5 Weighted Dips Metcon: AMRAP 18:00 15 Deadlifts 60/40kg 12 Burpees over the bar 10 Toes to bar / knees to chest 6 HSPU Endurance: Metcon: Amrap 40:00 1000m Row 30 Push ups 2000m Bike 30
CrossFit WOD Strength: Snatch Every 2:00 x 14:00 (7 sets) 2 x 1 Power Snatch + 1 OHS Squat Metcon: AMRAP 12 5 Power Snatch 60/40KG 7 Bar Muscle Ups 12/15cal Row/Bike
CrossFit WOD Skill: In 20:00 Practice Handstands Metcon: AMRAP 16 20 Russain Swings 24/16kg 10 Toes To Bar 20 Push Ups 10 Wallballs 10/6kg Weightlifting Part 1: 5-6 sets: 2 Hang Power Snatch - NO JUMP!! 50-60% Part 2: Pausing Snatch- pause below the knee level OH
CrossFit WOD Strength: Front Squat Every 2:30 x 12:30 5 Reps - Build to a heavy set of 5 Hold 2sec at bottom of each rep Metcon: AMRAP 18:00 15 Box Jumps Overs 60/50cm 10 Ground to Over Head 80/50kg 50 Double Unders/10 Burpees
CrossFit WOD Strength: Push Press Every 2:30 x 12:30 5 reps - Build to a heavy set of 5 Hold 2 sec at the bottom of each rep Metcon: AMRAP 3:00 x 4 Rounds 200m Run Max Push Press @ 70% from A - In Time Remains Rest
CrossFit WOD Strength: Deadlift Every 3:00 x 15:00 5 reps in each set Hold 2sec @ knee level Build to a heavy set of 5 Metcon: 5 Rounds For Time: 20 American KTB Swings 24/16kg 15 Pull ups / Banded Pull ups 10 Burpees Box Jumps 15:00 TC
CrossFit WOD Strength: Every 1:00 x 16:00 1. Farmers carry - Max Distance 2. Wallwalk/ Inch Worm x 3-5 reps 3. 12-15 Cal Row/Bike 4. Rest Metcon: AMRAP 15 20 DB Snatch 22.5/15 kg 15 Toes To Bar 400m Run Endurance: Metcon: For Time Buy
CrossFit WOD Strength: Dual DB Floor Press In 12:30 Build to heavy 10 Rest as needed between sets + Practice Rope Jumps while resting Metcon: Amrap 20 200m run 3 Rope Climbs 9 DB's Devill press Thrusters 2x22.5/15kg Endurance: For time: 500m Run into: 50 Box
CrossFit WOD Metcon: 30:00 AMRAP in Pairs: 400m Run 50 Box Jumps 60/50cm 25 Power Cleans 60/40kg 50 Burpees 25 Push Press *Split reps however, but running together Accessory 3-5 Sets: 10/10 Single Leg Step Ups - Hold DB/KTB 10/10 Single Arm Bent Row
CrossFit WOD Strength: Every 2:30 x 12:30 1 Deadlift + 2 Hang power clean + 3 Front squats Build to a heavy complex Metcon: AMRAP 15:00 20 Wallballs 10/6kg 10 Deadlifts 100/60kg 200m Run
CrossFit WOD Strength: Strict Press Every 3:00 x 15:00 5 reps - Build to a heavy set of 5 Hold 2sec at the bottom of each rep Metcon: 6 Rounds for time: 12 Toes to bar 10 Thrusters 42/30kg 50 Double unders 15:00 Time cap Endurance:
CrossFit WOD Strength Upper body every 1:00 x 12:00 1. 5-12 Ring/Bar Dips - weighted or banded 2. Side Plank Hold x 20/20sec 3. 10/10 DB Renegade Row Metcon Amrap 3 x 4 Rounds 8 Burpees 15 American KTB Swings (24/16kg) 3 Ring muscle
CrossFit WOD Strength: Back Squat Every 3:00 x 15:00 5 reps - hold 2 sec at the bottom of each rep, Build to a heavy set of 5 Metcon Amrap 12 200m run 21 Front Squats 45/30kg 15 HSPU /15 HR Push ups 9 TTB / Vups Endurance
