CrossFit WOD Skill: Ring Muscle-ups Every 1:00 x 12:00 1. 30-40 sec ring support hold 2. 10-20 Ring Kip Swings / Hips to Ring / Ring pull-ups 3. 3-5 Ring toenail Transitions / Ring muscle ups 4. Rest Metcon: 4 RFT 400m Run 20 Wallballs 10/6kg 15 Hang Power Cleans
CrossFit WOD Strength: Snatch A.Every 1:30x6:00 4 muscle Snatch B. Every 1:30x6:00 3 Hang Power Snatch C.Every 1:30x10:30 2 Hang Squat Snatch Build to a heavy set in each section Start each section with the weight from the previous set Metcon: AMRAP
CrossFit WOD Strength: 5 Sets 3 Weighted Dips + 3 Weighted Pull Ups 15:00 T.C Metcon: Every 3:00 x 18:00 6 Deadlifts 120/90kg 12 HSPU Max BOTB Endurance: Metcon: AMRAP 20 12 TTB 10 Burpees Box jumps 400m Run Then: AMRAP 20 20 Russian Swings 20/
CrossFit WOD Strength: Back Rack Lunges 6-6-6-6-6 Build a heavy set of 6 Rest 2:00 15:00 TC Metcon: AMRAP 15 12 Box Jumps 10 Thrusters 50/35kg 12 TTB 200m Run
CrossFit WOD Strength: 3 Sets: 15 Dual KTB Deadlifts - Heavy! 40sec Dual KTB Front Rack Hold 20 Hollow Rocks Rest As Needed 12:00 TC Metcon: 2 Rounds For Time: 60 Wallballs 10/6kg 50 Sit Ups 40 KTB Swings 24/16kg 20 Pull Ups Skills: Kipping HSPU Weightlifting:
CrossFit WOD Strength: Strict Press 5-5-5-5-5 Build to a heavy set of 5 15:00 TC Metcon: 5 Rounds For Time 400m Row/24Cal Bike 5 Dual DB's Devils Press 22.5/15kg 10 Dual DB's Front Squat 17:00 TC Endurance: Metcon: AMRAP 40:00
CrossFit WOD Strength: Hang Squat Clean 3-3-3-3-3-3 In 18:00 Build to heavy 3 Metcon: Amrap 14 6 Hang Power Clean 60/40kg 4 Push Press 400m Run Endurance: Metcon: EVERY 3:00 X 5 ROUNDS 60 Double Unders 20 Plate GTOH 20/15kg Max V-Ups Rest 2:00 Then:
CrossFit WOD Strength: Strict HSPU 12-10-8-6-4-2 Adv. Add Deficit Beginner - Pike/Push Ups x2 15:00 TC Metcon: 3 Rounds For Time: 7 Bar Muscle Ups 35 Double Unders 12 Deadlifts 100/70kg 35 Double Unders 15:00 TC Endurance: Metcon: AMRAP 14 400m Run 30 Air Squat 5
CrossFit WOD Strength: Bent Over Row 5-5-5-5-5 In 12:00 Build a Heavy set of 5 Metcon: AMRAP 3 X 4 Rounds 21 Box Jumps 15 HSPU MAX DB Snatch 22.5/15kg Rest 1:00 Back to the start each Round Endurance: Metcon: 6 Rounds 800m Row /40cal Bike
CrossFit WOD Strength: Back Squat 3-3-3-3-3 Hold 2 Sec At The Bottom Of Each Rep Build to a heavy set of 3 reps 15:00 TC Metcon: 15-12-9-6-3 Hang Power Snatch 43/30kg Ring Dips 5 Burpees after every round 18:00 TC Endurance: Metcon: AMRAP 20 12 TTB 10
CrossFit WOD Strength: 1 Clean Pull + 2 Power Clean + 1 Front Squat In 12:00 Build to a Heavy Complex Metcon: AMRAP 10 6 Thrusters 50/35kg 10 Burpees Rest 2:00 AMRAP 10 6 Hang Power Clean 70/50 10 C2B
CrossFit WOD Strength: 3 Sets: 5 Barbell Floor Press 10 Dual DB Bent over Row 30-45 sec Hanging L-sit Hold Rest 2:00 b/w sets Metcon: 3 Rounds For Time: 20 Wallballs 10/6kg 15cal Row/12Cal Bike/ 200m Run 20 Alt. DB Snatch 22.5/15kg 15cal Row/
CrossFit WOD Strength: Over Head Squat 5-5-5-3-3-3 Build up the Weight to a Heavy set of 3 16:00 TC Metcon: AMRAP 12 4 Strict HSPU 10 Deadlifts 100/70kg 6 Box Jump Over Endurance: Metcon: Every 1:00 x 40:00 1. KTB Sumo Deadlift High Pulls 32/24kg
CrossFit WOD Strength: Weighted Strict Pull Ups 5-5-5-3-3 15:00 TC Metcon: Every 3:00 x 5 Rounds 6 Power Snatch 60/40kg 12 Wallballs 10/6kg Max Double unders Endurance: Metcon: AMRAP 18:00 21Cal Row/ 18Cal Bike 15 TTB 9 Dual DB Thrusters (15/10kg) Into: Amrap 18:
CrossFit WOD Strength: Front Rack Lunges 6-6-6-6-6 Build to a Heavy set of 6 (3/3) + Strict TTB x 5-10 Rest 2:00 B/W Sets 18:00 TC Metcon: 4 Rounds For time: 10 TTB 6 Dual DB Box Step-ups 22.5/15kg 10 TTB 6 Dual DB Front
CrossFit WOD Strength: Seated Strict Press 5-5-5-5-5-5 In 18:00 Build to a Heavy set of 5 Metcon: AMRAP 14:00 200m Run 10 Front Squats 60/40kg 5 Bar Muscle Ups Endurance: Metcon: AMRAP 35 400m Run 20 Dual KTB Deadlifts 2x24/16kg 500m Row 30m OffSet Carry (15m/
