CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-4 Metcon: 10min AMRAP of: 3-6-9-12-15 DBs Front Squat (#22.5/15,x2) Hand Release push-ups CrossFit Strength: Part A: Back Rack Lunges 6-6-4-4-2-2-2 Part B: 3 Super sets: 30 Sec wall squat + 8 Heel elevated goblet squat *Rest 1min after each set
CrossFit W.O.D: Skill: 15min Work to Handstand Walk/Free Metcon: 20min AMRAP of: 200m Farmer Carry (#32/24,x2) 30 Jump squats 20 Db Snatch (#22.5/15,x1) -1min Rest after round-
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 7min AMRAP of: 10 Deadlift (#100/70) 3-6-9-12-15… Burpees over bar -1min Rest- 7min AMRAP of: 3 Wall Walks 12 DBs Thrusters (#22.5/15,x2) -1min Rest- Weightlifting: Part 1: 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part
CrossFit W.O.D: Strength: E2MOM For 12min: 1 Power Clean With Pause Knee (1sec pause) 1 Hang Power Clean 1 Push Jerk Metcon: 7 Rounds For time: 8 Burpees Box jump 10 KB Swing (#32/24) 14 Goblet Lunge (#32/24) Endurance: E2mom for 36min: 1-2: 200m run 3-4:
CrossFit W.O.D: Strength: Bent over row 6-6-5-5-4-4 Metcon: For Time: 70 Double unders 50 Pull ups 70 Double unders 50 Front Squats (#50/35) 70 Double unders CrossFit Strength: Part A: Back Squat 22 min find RM1 Part B: 3 Sets: 6/6 Dual KB suitcase deficit lunge
CrossFit W.O.D: Strength: 15min build up to RM1 For Squat Snatch Metcon: 16min AMRAP of: 200m run 15 Handstand push-ups 10 DBs Step up (#22.5/15,x2) Endurance: 6 Rounds For time: 30/24 cal Row 20 Jump Squat 15 DB Snatch (#15/10,x1) 20 Burpee
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon For time: “KAREN”: 150 Wallballs (#10/6) Endurance: 40min AMRAP of: 400m Run 15 KB Swing (#24/16) 12 Burpees box jump over 15 Wallballs (#10/6) 20 Medball russian twist
CrossFit W.O.D: Strength: Strict Press 3-3-3-3-3 Metcon: E4MOM for 20 min: 20 Box Jump overs 15 Shoulder to overhead (#50/35) *Max Toes to bar till 3:45 *your score-total Toes to bar CrossFit Strength: Part A: Push Jerk 5-5-3-3-1-1-1 Part B: 3-4 Sets: 8/8 Z-Press With
CrossFit W.O.D: Metcon: OPEN-25.3: For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (#102/70) 5 wall walks 25 cleans (#61/38) 5 wall walks 25 snatches (#43/29) 5 wall walks 50-calorie row Time cap: 20 minutes
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-4 Metcon: IN TEAMS OF 2: 2 Rounds for time: 400m Run with ball(#10/6) 100 Push-ups 75 Wallballs (#10/6) 50 Cest-to-bar 25 Burpees Box Jump Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch
CrossFit W.O.D: Strength: Push Jerk 15min Build up to RM2 Metcon: 16min AMRAP of: 400m Run 10 Front Squat (70/45) 20 Handstand push-ups Endurance: 10 Rounds for time: 250/200 m row // 15/12 cal bike 20 DBs Thruster (15/10,x2) 10 Pull-ups
CrossFit W.O.D: Strength: E2MOM for 12min 1 Snatch Pull 1 Squat Snatch 1 Overhead Squat Metcon: 6 Rounds for time: 15 Pull-ups 10 Power Cleans (#43/30) 10 Burpees over bar 15 Push press (#43/30) CrossFit Strength: Part A: Romanian Deadlift 18min find heavy 3 rep Part
CrossFit W.O.D: Strength: Pause Back Squat 4-3-3-2-2 *2 sec’ Pause at the bottom Metcon: 5 Rounds for time: 20 Db Overhead Lunges (#22.5/15,x1) 15 Sit-ups 4 Bar Muscle-ups Endurance: 3 Rounds: 5min AMRAP of: 10x10 Shuttle run 10 wallballs (#10/6) -1min rest- 5min AMRAP
CrossFit W.O.D: Strength: Weighted Pull-ups 4-4-3-2-2 + 30 sec L-sit (box/Kbs/Ring) Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10-12-14-16… Deadlift (#100/70) Endurance: EMOM For 40min: 1. Box jump over 2)KB sumo deadlift high pull (#16/12) 3)Medball Cleans (#10/6) 4)Medball Sit-ups (#10/
CrossFit W.O.D: Strength: 14min find heavy complex: 2 Squat Clean 1 Split Jerk Metcon: For Time: 2-4-6-8-10-12 Burpees to target Ring dips *After Each set 50 double unders CrossFit Strength: Part A: 18min Build up to 2 rep heavy for Pause Front Squat Part B: 8/8 Tempo
OPEN-25.2: For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)
