CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 2 rounds: 3min AMRAP: 12 Hand release push-ups 12 Alt. DB Snatch (22.5/15,x1) -1min Rest- 3min AMRAP: 6 Squat Cleans (#60/40) 6 Burpees over bar -1min Rest- Endurance: 36min AMRAP: 30/26 Cal Row // 24/18 Cal Bike
CrossFit W.O.D: Strength: Evrey 1.5min for 12min 1 Clean Pull 1 Power Clean 1 Hang Squat Clean Metcon: E4MOM for 16min: 70 Double unders 15 Box jump overs 20 Push press (#35/25) CrossFit Strength: Part A: Pause Back Squat 20min Build Heavy 1rep with 2 sec
CrossFit W.O.D: Strength: Push Jerk 4-4-3-3-2-2 Metcon: 14min AMRAP: 15/12 Cal Row // 12/9 Cal Bike 20 KB Sumo Deadlift High Pull (#24/16) 16 KB Goblet Lunges (#24/16) Endurance: 3 rounds: 6min AMRAP of: 10x10m Shuttle run 15 Wallballs (#10/6) -1min Rest- 6min AMRAP
CrossFit W.O.D: Skill: 15min practice Pistol Squats ADV.- E1.5MOM 6-10 Goblet Pistols Metcon: 4 rounds for time: 400m run 15 Push-ups 15 Dual DBs Hang Squat Clean (22.5/15,x2) Endurance: 10 Rounds for time: 200 m run 12 KB Swing (#24/16) 10 Dual
CrossFit W.O.D: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement
CrossFit W.O.D: Strength: bulgarian split squat 6-6-4-4-4 Metcon: 2 Rounds For Time: 1000/800m Row 60m Sandbeg Bearhug walk (#75/45) 20 Sandbeg Squats (#75/45) 30 Toes to bar
CrossFit W.O.D: Strength: Push Press 3-3-3-3-3 Metcon: 4 Rounds For Time: 70 Double unders 25 KB Russian swing (#32/24,x1) 12 Dual DB Snatch (#22.5/15,x2) Weightlifting: Part 1; 5-6 sets: 3 pos. Deadlift 1 High hang Snatch 50-60% Part 2: From blocks: Snatch Pull
CrossFir W.O.D: Strength: Evrey 1.5min for 12min: 1 Power Snatch 1 Hang Squat Snatch Metcon: 400m run 75 Wallballs (#10/6) 50 Medball Sit-up (#10/6) 75 Medball overhead Lunges (#10/6) 400m run Endurance: For time: 1500/1200m Row 150 Mountain climber 120 Plate overhead Lunges
CrossFit W.O.D: Strength: Strength: 16min Find RM1 Cluster Metcon: 10min AMRAP of: 5-10-15-20… Box Jumps Overhead Squat (#43/30) CrossFit Strength: Part A: Deficit Deadlift 5-5-5-3-3-3 Part B: 3 super set 20m Reverse Sled Drag + 30 Sec Arch hold Metcon: For Time: 15 Front Squat (#80/55) 60
CrossFit W.O.D: Strength: Weighted Pull-ups 3-2-2-1-1 + 30-40 sec Plate Pinch grip (dual plate) Metcon: EMOM for 20min for max rep: 1)Dual DB Deadlift (#22.5/15,x2) 2)Cal Bike 3)Dual DB Step-up over (#22.5/15,x2) 4)Hang Squat clean (#50/35) 5)rest
CrossFit W.O.D: Strength: Front Squat 4-4-3-3-3 Metcon: 4 Rounds for time: 15 KB Swing (#24/16) 10 Burpee to target 5 bar muscle up Endurance: E4MOM for 40min: 18 DB Snatch (#17.5/12.5,x1) 12 Burpees over db 12 box jump overs 18 V-ups Gymnastics: Skill:
CrossFit W.O.D: Strength: Pendlay Row 5-4-4-3-3 + 30sec L-sit Metcon: 19min AMRAP of: 400m Run 20 Box jump Over 10 Hang Clean & Jerk (#43/30) CrossFit Strength: Part A: Strict Press 3-3-3-2-2-2 Part B: 4 sets: 10 Dual DB Arnold press Metcon: 8min AMRAP of: 5 Thruster (#70/
CrossFit W.O.D: Strength: Pause Back Squat 5-5-5-4-4-4 *Every rep 3 sec pause at the bottom Metcon: In Teams Of 2: 10 Rounds For time: 10 Db Snatch (22.5/15,x1) 10 Goblet squat (24/16,x1) 10 v-ups *After each round-5 synchro burpees *every athlete doing full
CrossFit W.O.D: Skill: Skill: 15min work to Rope climb ADV.- Every 1.5min 1-2 seated Legless Rope climb Metcon: For time: 30-20-10 of: Dual KB Shoulder to overhead (#24/16,x2) Pull-ups Weightlifting: Part 1: 6 sets: 1 Muscle snatch 2 Snatch Balance 50-60% Part 2: Hang
CrossFit W.O.D: Strength: Tempo Strict press (@x232) 4-4-3-3-2-2 Metcon: 5 rft: 2 Rope climb 6 Strict handstand push-ups 12 DBs Thruster (#22.5/15,x2) Endurance: E6MOM for 36min: 1 Stairs Ascend 20 Medball cleans (#10/6) 10x10m Shuttle Run 50 Double unders
CrossFit W.O.D: Strength: 14min build up to heavy complex: 1 Squat clean 1 Front squat 1 Push jerk Metcon: 20min AMRAP of: 21 Box jumps 15 Deadlift (#90/60) 9 Ring Dips 20/16 Cal Row // 15/12 Cal Bike CrossFit Strength: Part A: Tempo Bench Press (@32x3)
