Sunday - 121123
CrossFit WOD: Strength: E1.5MOM for 12min (8sets): 3 Weighted Pullups Metcon: 3 Rounds for time: Run 400m 21 Hang Power Cleans (#40/30) 12 Burpees over bar 3 Wall Walks
Saturday - 111123
CrossFit WOD: Strength: 12min build up to an RM3 Floor Press Metcon: In Pairs: Row for max distance in 25min *Partner 1 Rows *Partner 2 does 2 rounds of: 2 Sandbag ground to shoulder (#75/45) 20m Sandbag Carry (any style) 6 Ring Dips
Friday - 101123
CrossFit WOD: Strength: 15min build up to an RM5 Thruster Metcon: DB “Fran” For time: 21-15-9 Dual DB Thrusters (#22.5/15,x2) Pull-ups Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch 5 x 1+1 65-75% 2 x 0+1 80% Part 3:
Thursday - 091123
CrossFit WOD: Strength: Back Squat 2-2-2-2-2-2 *Rest 2:30 Metcon: AMRAP in 18min of: 8 DB Snatch (#22.5/15) 10 Lateral hops over DB 8 V-Ups 10 Lateral hops over DB Endurance: 10 Rounds for time: Row 400/300m 15 KB Swings (#16/12) 12 Clapping Push-ups 9 Box
Wednesday - 081123
CrossFit WOD: Strength: E2MOM for 14min (7 sets): 2 Split Jerks Metcon: For time: Run 800m 60 DB Hang Squat Cleans (#22.5/15,x1) 40 Toes-to-bar 20 HSPU Skills: Main part: 3 total sets of 1:00min work/1:00min rest False grip pull ups Ring tap swings, Ring
Tuesday - 071123
CrossFit WOD: Strength: Barbell Overhead Lunges 15min build up for an RM4 (2/2) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Strict Pullups 15 Wallballs (#10/6) Endurance: E3MOM for 36 minutes (12 sets): 300/250m Row 12 Kettlebell Swings (#20/16) 9 Goblet Squats 6 Pushups
Monday - 061123
CrossFit Panda: Strength: Every 2:30 for 15:00 (6sets): 5 Elevated Ring Rows (weighted) 20-30sec Hanging Tuck Hold Metcon: 3 Rounds for time: 21 DB Power Cleans (#22.5/15,x2) 100 Double Unders Endurance: For time: Row 1500m Then 10 Rounds of: 10 Burpees to target 10 Plate
Sunday - 051123
CrossFit WOD: Strength: Romanian Deadlift 6-6-6-6-6 Metcon: AMRAP in 16min of: Run 200m 20 Pushups 45m Farmer Carry (#24/16,x2)
Saturday - 041123
CrossFit WOD: Strength: Front Squat 15min build up to an RM4 *Pause for 4sec at the bottom of the last rep of each set Metcon: For reps: 1min Rope Climbs 1min DB Clusters (#22.5/15,x1, alternating) 2min Rope Climbs 2min DB Clusters 3min Rope Climbs 3min DB Clusters
Friday - 031123
CrossFit WOD: Strength: Tempo Overhead Squat 5-5-5-5-5 @33X1 Metcon: AMRAP in 20min of: 5 HSPU 10 Jumping Lunges 15 Russian KB Swings (#32/24) Weightlifting: Part 1: 6-7 sets: 2 Snatch Balance 50-60% Part 2: 1 Snatch Pull 1 Hang Squat Snatch (below the knee) 5 x 1+2 65-70%
Thursday - 021023
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: For time: 10-8-6-4-2 Bar Muscle-ups Devil-Press (#22.5/15,x2) 30 Situps Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings 1min Toes-to-bar *1min Rest between rounds
Wednesday - 011123
CrossFit WOD: Strength: 5 Sets for load: 7 Barbell Good Mornings 30m Dual KB Front Rack Carry (AHAP) Rest 1:30-2:00 Metcon: 5 Rounds for time: Run 400m 20 DB Overhead Walking Lunges steps (#22.5/15,x1) Skills: Main part: 3 total sets of 1:00min work/1:
Tuesday - 311023
CrossFit WOD: Skill: 20min Handstands practice Metcon: “Fight gone bad” 3 Rounds for reps: 1min Wallball Shots (#10/6) 1min Sumo-Deadlift High-Pulls (#35/25) 1min Box Jumps 1min Push-Press (#35/25) 1min Row (calories) 1min Rest Endurance: In Pairs, AMRAP in 32min of: Partner 1: Run 400m Partner 2: AMRAP:
Monday - 301023
CrossFit WOD: Strength: Push-Jerk 3-3-3-2-2-2 *Pause for 2sec at the catch position before completing each rep Metcon: 8 Rounds for time: 35 Double Unders 7 Dual KB Front Squats (#24/16,x2) 5 HSPU Endurance: 3 Rounds for max reps (36min): 4min: Row 500/400m AMRAP Wallballs (#10/6) on
Sunday - 291023
CrossFit WOD: Strength: E3MOM for 15min: Back Squat 5-5-5-3-3 Metcon: For time: 30-20-10 DB Snatch (#22.5/15,x1) Toes-to-bar *EMOM - 4 Burpees over DB
Saturday - 281023
CrossFit WOD: Strength: Weighted Chin-ups 12min build up to RM2 Metcon: In Pairs for time: 150 KB Swings (#32/24) 200 Cal Bike 150 Weighted Pushups (#10/5kg plate) *Partner 1 works *Partner 2 holds in Plank *Split reps as you like