Saturday - 130923
CrossFit WOD: Strength: Bulgarian Split Squat 8-8-8-8-8 Metcon: 4 Rounds for time: 50 Double Unders 30 Wallballs (#10/6) 10 Hang Power Cleans (#50/35)
Friday - 120523
CrossFit WOD: Strength: 15min build up to an RM1 Weighted C2B Chin-up Metcon: AMRAP in 15min of: Row 400/300m 21 KB Swings (#32/24) 12 Ring Dips 3 Sandbag Over Shoulder (#75/45) Skills: Main: Box muscle ups/low bar turnovers Hips to bar drill Strict Dips Strict Pull
Thursday - 110523
CrossFit WOD: Strength: Strict Press 3-3-3-3-3 Metcon: 10 Rounds for time: 7 Hang Clean and Jerks (#43/30) 30 Double Unders Endurance: AMRAP in 40min: Max Cal Row/Bike E2MOM: 5 Burpees 6x10m Shuttle Runs w/plate (#20/15) 7 Pushups
Wednesday - 100523
CrossFit WOD: Strength: Back Squat - 20min build up to an RM1 Metcon: AMRAP in 12min of: 6 HSPU 6 Box Jumps 6 KB Front Rack Lunges (#24/16,x2) Endurance: AMRAP in 35min of: 1 Stairs Ascend 10-20-30-40... Jump Squats Situps Double Unders Gymnastics: Skill- Skin The Cat &
Tuesday - 090523
CrossFit WOD: Strength: Deadlift 3-3-3-2-2 *Pause for 2sec under the knees before completing each rep Metcon: For time: 10 Overhead Squats (#60/40) 1 Legless Rope Climb 10 Power Cleans 1 Legless Rope Climb 10 Ring Muscle-ups 1 Legless Rope Climb 20 Front Squats 1 Legless Rope Climb 20 Toes-to-bar
Monday - 080523
CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-5-5-5-5 Metcon: 5 Rounds for time: Run 400m 30 DB Snatch (#22.5/15,x1) Endurance: EMOM for 36min: 1 - Max Cal Row 2 - 15 Box Jump Overs 3 - Max Cal Bike 4 - 15 Plate G2OH (#20/15) Gymnastics:
Sunday - 070523
CrossFit WOD: Strength: E2MOM for 14min: Hang Power Clean 5-5-3-3-3-3-3 Metcon: 3 Rounds for max reps: 1min Hang Squat Cleans (#35/25) 1min Double Unders 1min Sumo-Deadlift High Pulls (#35/25) 1min Pushups 1min Box Jump Overs 1min Rest
Saturday - 060523
CrossFit WOD: Strength: 12min build up to an RM1 Cluster Metcon: AMRAP in 20min of: 15 Burpees 21 KB Swings(#32/24) 15 Ring Dips
Friday - 050523
CrossFit WOD: Strength: Front Rack Lunges 6-6-6-6-6-6 (3/3) Metcon: For time: 75 Wallballs (#10/6) 30 S2OH (#60/40) 75 Wallballs Skills: Main: Box muscle ups/low bar turnovers Hips to bar drill Dips Pull ups Cash out: 3 sets for quality: 10-12 reverse flyes 40 m 1arm farmer’
Thursday - 040523
CrossFit WOD: Strength: 15min Build up load for the complex: Power Snatch + Hang Squat Snatch (1+1) Metcon: AMRAP in 16min of: 15 DB S2OH (#22.5/15,x2) Run 200m 30 Jumping Lunges Run 200m Endurance: 7 Rounds for time: 60 Double Unders 15 Plate Thrusters (#20/15) 12
Wednesday - 030523
CrossFit WOD: Strength: Weighted Pullups 5-4-3-2-1-1-1 Metcon: 5 Rounds for time: 10 DB Hang Squat Cleans (#22.5/15,x1) 12 Box Jump Overs 15 Knees-to-elbows Endurance: 10 Rounds for time: 10 KB Goblet Lunges (#16/12) Row 250/200m 10 KB Swings Bike 15/12 Cal 10 KB SDHP
Tuesday - 020523
CrossFit WOD Strength: Every 2:30 for 15min: Push-Press 3-3-2-2-2-2 *Pause for 3sec at the dip before completing each rep Metcon: AMRAP in 12min of: 1-2-3-4-5... Power Cleans (#60/40) 2-4-6-8-10... DB Devil-Press (#22.5/15) Endurance: 12 min AMRAP: 200m Run 10 Pullups -Rest 1 Min- 12 min AMRAP:
Monday - 010523
Strength: Back Squat 2-2-2-2-2-2 Metcon: For time: 21-15-9 Burpees 9-6-3 Thrusters (#60/40) 50 Double Unders Endurance: For time: 30 Strict Pull Ups 40/30 Cal Bike 50 Burpee Box Jump Overs 1600m Run 50 Burpee Box Jump Overs 40/30 Cal Bike 30 Strict Pull Ups Gymnastics: Skill: Free
Sunday - 300423
Strength: Romanian Deadlift 8-8-6-6-6 *20sec Hollow Hold after each set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
Saturday - 290423
Strength: E2MOM for 14min: 2 Split Jerks Metcon: AMRAP in 16min of: 16 Russian KB Swings (#32/24) 8 HSPU 4 Bar Muscle-ups Skills: Main: German hang C2W Hollow+reversed hollow Headstands/crow Cash out: 10 rounds for time 1 wall walk 10 V-ups
Friday - 280423
Strength: Tempo Overhead Squats 3-3-3-2-2-2 @3331 Metcon: 3 Rounds for time: 50 Double Unders 24 Toes-to-bar 12 DB Burpee Box Step-ups (#22.5/15,x2)