CrossFit WOD Metcon: 35:00 AMRAP In pairs 20 Goblet Step Ups 24/16kg 500/400m Row/30/24Cal Bike - Split 250m/15cal each 20 C2B 200m Run 20 HSPU 500/400m Row/30/24Cal Bike - Split 250m/15cal each Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance
CrossFit WOD Strength: Back Squat In 17:00 6-6-4-4-2-2 Build to heavy 2 reps Metcon: AMRAP 15 12 TTB 3-6-9-12-...+3 Thrusters 50/30kg 42 Double Unders / 84 Singles Add 3 reps in the Thrusters each round Endurance: Metcon: In Pairs AMRAP 35:00 12Cal Bike/Row - Sprint 8
CrossFit WOD Strength: In 15:00 Build to a heavy set: Bent Over Barbell Row x 6 reps + Bar Dips / Ring Dips x 6-8 - Adv - Weighted Metcon: 4 Rounds For time: 500m Row / 30Cal Bike 12 Box Jumps 12 Deadlifts 100/70kg 20:00 TC Endurance: Metcon: EVERY
CrossFit WOD Strength: 5 Sets (in 15:00) 5 Strict C2B (Adv - weighted) 10-20 V-ups Practice Double unders - max in 50sec Metcon: Amrap 15:00 400m Run 8 HSPU 10 Hang Power Snatch 42/30kg Endurance: Metcon: AMRAP 10 20Cal Bike 15 Goblet Squats 20/16kg 10 Pushups
CrossFit WOD Strength: Snatch Every 2:00 x 12:00 Build to a heavy complex: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Metcon: Primer: 1-2 micro sets 1:1 work/rest 150m Row 1 Rope Climb “Peanut Farm” 800/1000m Run Into AMRAP 12: 8 Dual DB Devil’
CrossFit WOD Strength: Push press 3-3-3-3-3-3 Build to a heavy set of 3 reps TC 16:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Clean & Jerk ( or any GTOH) 42.5/30kg Pull-ups *3 Burpees after each round 20:00 TC Endurance: Metcon: AMRAP 20 30 Sit ups 30 Box jumps 400m
CrossFit WOD Strength: Front Squat In 15:00 Build to Heavy 5 Reps Metcon: For Time: 800m Row/1600m Bike into: 3 rounds 15 Handstand Push ups 20 V-ups 25 Jumping Lunges Into: 800m Row/1600m Bike 22:00 TC
CrossFit WOD Strength: In 16:00 Build To Heavy Set: 8-12 Glute Bridge Floor Press with Dual DB's + 8-12 Gorila Rows with Dual DB's Metcon: 4 Rounds 8 Devil's Press w/ 2DB's 22.5/15kg 15 Toes To Bar 60 Double Unders/
CrossFit WOD Strength: Clean In 15:00 - Build to heavy complex 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power clean Metcon: AMRAP 15:00 3 Ring Muscle Ups 5 Power Cleans 70/50kg 7 Front Squats Endurance: Metcon: 3 Rounds: 2:00 work/ 1:00 rest
CrossFit WOD Strength: Rope Climb In 15:00 practice rope climbs ADV. accumulate 10-12 Legless Rope Climbs Metcon: AMARP 12 4 Thrusters 50/35kg 12-15Cal Row/Bike 4 Thrusters 21 Double Unders / 42 Singles Endurance: Metcon: AMRAP 35:00 50cal Bike/Row 20 Goblet lunges 20/16kg 10 Burpees 20
CrossFit WOD Strength: Back Squat In 15:00 Build to Heavy 5 Reps Metcon: AMRAP 18 3-6-9-12-15-18-21...+3 Box Jumps C2B KTB Swings 32/24kg Endurance: Metcon: AMRAP 35 20 Single DB Step Up Overs 15/8kg 50 Double Unders / 100 Singles 10 Single DB Push press (5/5) 400m
CrossFit WOD Strength: Deadlift In 15:00 Build to Heavy 6 Reps Metcon: AMRAP 15 12 Dual DB Step ups - 22.5/15kg 15 Sit ups 17 Wallballs 10/6kg Endurance: Metcon: 10 RFT 800m Row/1600m Bike 20 Box Jumps 15 Sit ups 10 Russain Swings 16/12kg
CrossFit WOD Strength: In 15:00 Build to heavy 5 Weighted Pull-ups + 5 Weighted Dips Metcon: AMRAP 18:00 15 Deadlifts 60/40kg 12 Burpees over the bar 10 Toes to bar / knees to chest 6 HSPU Endurance: Metcon: Amrap 40:00 1000m Row 30 Push ups 2000m Bike 30
CrossFit WOD Strength: Snatch Every 2:00 x 14:00 (7 sets) 2 x 1 Power Snatch + 1 OHS Squat Metcon: AMRAP 12 5 Power Snatch 60/40KG 7 Bar Muscle Ups 12/15cal Row/Bike
CrossFit WOD Skill: In 20:00 Practice Handstands Metcon: AMRAP 16 20 Russain Swings 24/16kg 10 Toes To Bar 20 Push Ups 10 Wallballs 10/6kg Weightlifting Part 1: 5-6 sets: 2 Hang Power Snatch - NO JUMP!! 50-60% Part 2: Pausing Snatch- pause below the knee level OH
CrossFit WOD Strength: Front Squat Every 2:30 x 12:30 5 Reps - Build to a heavy set of 5 Hold 2sec at bottom of each rep Metcon: AMRAP 18:00 15 Box Jumps Overs 60/50cm 10 Ground to Over Head 80/50kg 50 Double Unders/10 Burpees
