CrossFit WOD: Strength: Every 2:30 for 12:30min (5sets) Hang Squat Clean + Front Squat + Jerk (1+2+1) Metcon: For time: 30 Toes-to-bar 15 Box Jump Overs 20 Ring Dips 15 Box Jump Overs 10 Bar Muscle-ups 15 Box Jump Overs 20 Ring Dips 15 Box Jump Overs 30
CrossFit WOD: Strength: Overhead Squat 3-3-2-2-1-1 Metcon: 7 Rounds for time: 12 DB Snatch (#22.5/15,x1) Row 250/200m 6 Burpee Box Jump Overs Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance 65-75% 3 sets: 1 Snatch Balance 75-90% Part 2: Power Snatch (low catch) Hang squat Snatch
CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for max reps: 1min Pullups 1min DB Snatch (#22.5/15,x1) 1min Box Jumps 1min Goblet Squats 1min V-Ups 1min Rest Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers 30 Situps 20 Pushups
CrossFit WOD: Strength: Front Rack Lunges 6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: Run 400m 10 Thrusters (#43/30) Skills: Main: TTB work: 10min EMOM 1. 10 Kip swing 2. 6-8 k2e 3. 10 toes to kb HSPU work: 10min EMOM 4. 4-8 pike/strict 5. 10-20 sec head/
CrossFit WOD: Strength: 15min build up to an RM3 Weighted Pushups Metcon: AMRAP in 10min of: 5 Deadlifts (#70/45) 4 Hang Power Cleans (#70/45) 3 Burpees over the bar Endurance: AMRAP in 35min of: 50 Double Unders 15 V-Ups 12 Medball Cleans (#10/6) 9 Pullups 6 Burpees
CrossFit WOD: Strength: Every 1:30 for 12min (8 sets): Snatch Pull + Power Snatch (2+1) Metcon: For time: Run 800m Then 3 Rounds of: 15 Hang Power Snatch (#40/30) 20 Knees-to-elbows 25 Wallballs (#10/6) Then Run 800m Endurance: In Pairs for time: 50-40-30-20-10-20-30-40-50 Cal Bike Box Jump
CrossFit WOD: Strength: Hang Squat Clean 2-2-2-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Dual DB Front Squats (#22.5/15,x2) *30 Double Unders after each round
CrossFit WOD: Strength: E2MOM for 14min: Weighted Pullups 5-4-3-3-3-2-1 Metcon: AMRAP in 12min of: 6 Overhead Squats (#60/40) 9 Toes-to-bar Run 200m
CrossFit WOD: Strength: Deadlift 2-2-2-2-2-2 Metcon: For time: Run 200m 42 KB SDHP (#24/16) Run 200m 21 Thrusters (#40/30) Run 200m 21 Thrusters Run 200m 42 KB SDHP Run 200m Weightlifting: Part 1: 6 sets: 1 High hang Snatch 1 Snatch Balance 1 Pausing OH Squat ( 3 sec
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+2+3) Metcon: 3 Rounds for time: 50 Situps 16 DB S2OH (#22.5/15,x1) 2 Legless Rope Climbs Endurance: AMRAP in 38min of: 10-15-20-25… Cal Bike 21 Russian KB Swings
CrossFit WOD: Strength: Back Squat 5-5-3-3-3 Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Skills: Main: 15 min for quality: Strength: Rings transition work Ring dips @2-3rir Technique: Ring tap swings Floor hip-pop to rings Cash out: 2 min hang Every break 5 burpees 2 min
CrossFit WOD: Strength: Barbell Bent-Over Rows 15min build to an RM4 Metcon: 10 Rounds For time: 6 Toes-to-bar 4 Devil Power-Cleans (#22.5/15,x2) 1 Wall Walk Endurance: 5 Rounds for time: Row 1000/800m 40 Walking Lunges Steps 20 Knees-to-elbows
CrossFit WOD: Strength: E2MOM for 16min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 16min of: 2-4-6-8… +2 Dual DB Farmer Lunges (#22.5/15, 2) Ring Dips Burpees Endurance: For time: 200 Cal Row 150 Wallballs (#10/6) 100 Burpees 50 Box Jump Overs *Split as you like
CrossFit WOD: Strength: Every 2:30 for 15min: Push-Jerk 5-4-3-3-4-5 Metcon: 5 Rounds for max reps: 3min work, 1min rest: 15/12 Cal Bike 8 Pull-ups 4 Hang Power Cleans (#60/40)
CrossFit WOD: Strength: 5 Sets: 6/6 Bulgarian Split Squat 6/6 Half Kneeling Strict DB/KB Press Rest 2:00 Metcon: For time: 50-40-30-20-10 Russian KB Swings (#32/24) 15m HS Walk (or 30m bear walk)
CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *Pause for 2sec at the knees (on the way up and on the way down) Metcon: 5 Rounds for time: 10 Dual KB Snatch (#24/16,x2) 10-8-6-4-2 Burpee Box Jump Overs 15 Weighted Situps (#20/15 plate) Weightlifting: Part 1: 6-7 sets: 2
