Wednesday - 170724
CrossFit WOD: Strength: Barbell Lunges (behind the neck) 8-8-6-6-6 Metcon: 5 Rounds for max reps: 3min AMRAP: 3 Bar Muscle-ups 6 Box Jump Overs 9 DB Deadlifts (#22.5/15,x2) *Rest 1min between rounds
Tuesday - 160724
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Front Squat + Hang Squat Clean + Front Squat (1+2+1+1) Metcon: 3 Rounds for time: Row 500/400m 40 Situps 15 DB Clean and Jerks (#22.5/15,x2) Endrance: AMRAP in 38min of: Run 800m 40
Monday - 150724
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 15min of the ladder: 4-8-12-16… +4 Toes-to-bar Dual KB Front Rack Lunges (#24/16,x2) Burpees Endurance: AMRAP in 35min of: 10 Wallballs (#10/6) 10 Burpees 10 KB Swings (#24/16) 10 Box Jump Overs 10 V-Ups 10 Pushups Gymnastics:
Sunday - 140724
CrossFit WOD: Strength: Weighted C2B Pullups 15min build up to an RM2 Metcon: For time: 50-40-30-20-10 Double Unders 10 Thrusters (#40/30)
Saturday - 130724
CrossFit WOD: Strength: Overhead Squad 5-5-5-5-5 *20-30sec Hollow Hold after each set Metcon: For time: Run 800m 75 Wallballs (#10/6) 50 DB Hang Power Cleans (#22.5/15,x2) 25 Strict Ring Dips
Friday - 120724
CrossFit WOD: Strength: Strict Press 3-3-3-3-3 Metcon: In Pairs, 8 Rounds for time (i-go-you-go): 2 Rope Climbs 6 Devil-Press (#22.5/15,x2) 10 DB Front Squats (#22.5/15,x2) *Partner 1 works *Partner 2 Holds Sandbag @ bear hug (#75/45) *Switch every round Weightlifting: Part 1: Hang snatch
Thursday - 110724
CrossFit WOD: Strength: 12min build up to an RM3 Power-Clean (touch and go) Metcon: For time: 40 DB Snatch (#22.5/15) Run 200m 30 Box Jump Overs Run 200m 15 Bar Muscle-ups Run 200m 30 Box Jump Overs Run 200m 40 DB Snatch Endurance: 6 Rounds for time: 10
Wednesday - 100724
CrossFit WOD: Strength: Paused Front Squats 2-2-2-2-2 *Pause for 5sec at the bottom of each rep Metcon: AMRAP in 20min of: 15 Situps 10 KB Swings (#24/16) 5 HSPU
Tuesday - 090724
CrossFit WOD: Strength: Bent-over Rows 5-5-3-3-3 *15-30sec L-Sit hold after each set (any variation) Metcon: 5 Rounds for max reps In 2 minutes: 50 Double Unders 10 Burpees Over the Bar Max Hang Clusters on remaining time (#40/30) *Rest 1min between rounds Endurance: EMOM in 36min of: 1 -
Monday - 080724
CrossFit WOD: Strength: Weighted Ring Dips 4-4-3-3-2-2 Metcon: For time: 40 KB Overhead Lunges (#24/16,x1) 40 Box Jump Overs 40 Hang Power Cleans (#50/35) 40 Pullups Endurance: 5 Rounds for time: Row 1000/800m 25 Knees-to-elbows 25 Pushups 25 Wallballs (#10/6) Gymnastics: Skill- Free Handstand Strength-
Sunday - 070724
CrossFit WOD: Strength: Hang Power Snatch (touch and go) 5-5-5-5-5 Metcon: 8 Rounds for time: Run 200m 8 DB Push-Press (#22.5/15,x2) 8 DB Box Step-Overs (#22.5/15,x2)
Saturday - 060724
CrossFit WOD: Strength: Back Squat - 16min build up to an RM2 Metcon: AMRAP in 16min of: 15m Handstand Walk (or 30m bear walk) 12 DB Hang Squat Cleans (#22.5/15,x1) 9 Toes-to-bar
Friday - 050724
CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *pause for 2sec at the knee on the way up and on the way down for each rep Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30) 1-2-3-4-5-6-7-8-9-10 Burpees over the bar Weightlifting: Part 1: 5 sets: 2-3 High hang snatch 40-55% *Pause 2 sec
Thursday - 040724
CrossFit WOD: Skill: 20min Handstands Practice Metcon: 5 Rounds for time: 30 Double Unders 20 DB Situps (#22.5/15,x1) 10 DB Thrusters (#22.5/15,x2) Endurance: AMRAP in 35min: 50 Double Unders 40 Plate Russian Twists (#15/10) 30 Plate G2OH 20 Box Jumps 10 Strict Pullups
Wednesday - 030724
CrossFit WOD: Strength: Weighted Chin-ups 3-3-3-2-2-2 Metcon: For time: Row 500/400m Then 3 Rounds of: 16 Toes-to-bar 8 Front Rack Lunges (#60/40) Then Row 500/400m
Tuesday - 020724
CrossFit WOD: Strength: Split Jerk 15min Build up to an RM2 or practice technique under light load Metcon: AMRAP in 15min of: 5–10-15-20…+5 Burpees DB Power Cleans (#22.5/15,x2) HSPU Endurance: “Murph” For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Rx: