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
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%
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
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:
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:
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
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
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
CrossFit WOD: Strength: Tempo Deadlift @X142 3-3-3-3-3-3 Metcon: AMRAP in 16min of: 12 V-Ups 10 Box Jump Overs 7 DB Push-Press (#22.5/15,x2)
CrossFit WOD: Strength: E2.5MOM for 15min (6sets): 5 Barbell Bent-over Rows 10-20sec L-Sit Hold (any grip) Metcon: “Jacky” For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups
CrossFit WOD: Strength: Push-Press (touch and go) 4-4-3-3-2-2 Metcon: 2 Rounds for time: Run 400m 21 Toes-to-bar 12 DB Burpee Box Step-overs (#22.5/15,x2) Run 400m 21 Ring Dips 12 DB Burpee Box Step-overs
CrossFit WOD: Strength: Front Squat 5-5-3-3-3-3 Metcon: AMRAP in 15min of: 20-30-40-50… Double Unders (+10…) 8 DB Power Cleans (#22.5/15,x2) 5 Strict L-Pullups
CrossFit WOD: Strength: Dual DB Romanian Deadlift 8-8-8-8-8 *30sec Sandbag bearhug walk around after each set (AHAP) Metcon: 5 Rounds for time: 5 Box Jump Overs 10 KB Hang Squat Cleans (#24/16,x1) 5 Box Jump Overs 20 KB Sumo-Deadlift High Pulls
CrossFit WOD: Skill: Rope Climb - 12min practice technique Advanced - E2MOM: 2-3 Legless Rope Climbs Metcon: AMRAP in 6min of: 40 Double Unders 16 DB Hang Clean and Jerks (#22.5/15,x1) Into: AMRAP in 6min of: 200/150m Row 16 Goblet Squats Into: AMRAP in 6min of:
CrossFit WOD: Strength: 15min build up load for: Sandbag Complex: 3 Sandbag Deadlifts 3 Sandbag Ground to Shoulder 3 Sandbag Squats Metcon: For time: 30m Sandbag bearhug Carry (#75/45) 50 KB Swings (#24/16) 30m Dual KB Front Rack Walking Lunges (#24/16,x2) 50 Wallballs (#10/6) 30m
CrossFit WOD: Strength/Core: 6 Sets: 7 Dual DB Bent-over Rows 30-60sec Plank Rest 1:30 Metcon: 5 Rounds: 3min AMRAP: Run 200m 20 Knees-to-elbows AMRAP DB Power Cleans on remaining time (#22.5/15,x2) *Rest 1min between rounds
