Wednesday - 090823
CrossFit WOD Strength: Push Press Every 2:30 x 12:30 5 reps - Build to a heavy set of 5 Hold 2 sec at the bottom of each rep Metcon: AMRAP 3:00 x 4 Rounds 200m Run Max Push Press @ 70% from A - In Time Remains Rest
Tuesday - 080823
CrossFit WOD Strength: Deadlift Every 3:00 x 15:00 5 reps in each set Hold 2sec @ knee level Build to a heavy set of 5 Metcon: 5 Rounds For Time: 20 American KTB Swings 24/16kg 15 Pull ups / Banded Pull ups 10 Burpees Box Jumps 15:00 TC
Monday - 070823
CrossFit WOD Strength: Every 1:00 x 16:00 1. Farmers carry - Max Distance 2. Wallwalk/ Inch Worm x 3-5 reps 3. 12-15 Cal Row/Bike 4. Rest Metcon: AMRAP 15 20 DB Snatch 22.5/15 kg 15 Toes To Bar 400m Run Endurance: Metcon: For Time Buy
Sunday - 060823
CrossFit WOD Strength: Dual DB Floor Press In 12:30 Build to heavy 10 Rest as needed between sets + Practice Rope Jumps while resting Metcon: Amrap 20 200m run 3 Rope Climbs 9 DB's Devill press Thrusters 2x22.5/15kg Endurance: For time: 500m Run into: 50 Box
Saturday - 050823
CrossFit WOD Metcon: 30:00 AMRAP in Pairs: 400m Run 50 Box Jumps 60/50cm 25 Power Cleans 60/40kg 50 Burpees 25 Push Press *Split reps however, but running together Accessory 3-5 Sets: 10/10 Single Leg Step Ups - Hold DB/KTB 10/10 Single Arm Bent Row
Friday - 040823
CrossFit WOD Strength: Every 2:30 x 12:30 1 Deadlift + 2 Hang power clean + 3 Front squats Build to a heavy complex Metcon: AMRAP 15:00 20 Wallballs 10/6kg 10 Deadlifts 100/60kg 200m Run
Thursday - 030823
CrossFit WOD Strength: Strict Press Every 3:00 x 15:00 5 reps - Build to a heavy set of 5 Hold 2sec at the bottom of each rep Metcon: 6 Rounds for time: 12 Toes to bar 10 Thrusters 42/30kg 50 Double unders 15:00 Time cap Endurance:
Wednesday - 020823
CrossFit WOD Strength Upper body every 1:00 x 12:00 1. 5-12 Ring/Bar Dips - weighted or banded 2. Side Plank Hold x 20/20sec 3. 10/10 DB Renegade Row Metcon Amrap 3 x 4 Rounds 8 Burpees 15 American KTB Swings (24/16kg) 3 Ring muscle
Tuesday - 010823
CrossFit WOD Strength: Back Squat Every 3:00 x 15:00 5 reps - hold 2 sec at the bottom of each rep, Build to a heavy set of 5 Metcon Amrap 12 200m run 21 Front Squats 45/30kg 15 HSPU /15 HR Push ups 9 TTB / Vups Endurance
Monday - 310723
CrossFit WOD Strength Every 3:00 x 12:00 Bent Over barbell Row x 8-10 reps + Reverse Goblet lunges x 10-12 each leg Build to heavy in Both Metcon 5 Rounds For time: 12 burpees 4 Power Clean 60/40kg 8 Pull ups 4 Push press 60/40kg 16:00
Sunday - 300723
CrossFit WOD: Strength Every 1:00 x 12:00 1. 5-10 Strict Pull ups weighted or banded 2. 10-12 Z-press with DB 3. 30sec Hollow hold Metcon For Time: 400m run into: 4 rounds 25 Push ups 20 V-ups 10 Bar Muscle ups Into: 400m run 16:00 TC Endurance:
Saturday - 290723
CrossFit WOD: Strength: 12min build up load: Power Clean + Hang Squat Clean (1+1) Metcon: AMRAP in 16min of: 20 DB Snatch (#22.5/15) Row 250/200m 20 Knees-to-elbows
Friday - 280723
CrossFit WOD: Strength: Back Squat 5-5-4-4-3-3 Metcon: 7 Rounds for time: 10 DB Deadlifts (#22.5/15,x2) 5 C2B Pullups *EMOM - 4 Burpee Box Jumps CrossFit Strength: Part 1: 10-15 reps: Snatch Drop 20-30 % Part 2: Hang squat Snatch Squat Snatch 5 x 2+1 60-65% 5 x
Thursday - 270723
CrossFit WOD: Strength: 12min build up load for an RM3 Thruster (from the rack) Metcon: For time: 50 Knees-to-elbows 40 Goblet Lunges (#24/16) 30 Thrusters (#43/30) 20 Ring Dips 10 Burpee Ring Muscle-ups Endurance: AMRAP in 35min of: Row 500/400m 30 Box Jumps Run 400m 30 Ring
Wednesday - 260723
CrossFit WOD: Strength: E2MOM for 12min: Push-Jerk + Split Jerk (2+1) Metcon: "Fight Gone Bad" 3 Rounds for reps: 1min Wallballs (#10/6) 1min Sumo Deadlift High-Pulls (#35/25) 1min Box Jumps 1min Push-Press (#35/25) 1min Row (calories) 1min Rest Endurance: 4 Rounds for time: 20 KB
Tuesday - 250723
CrossFit WOD: Strength: E2.5MOM for 5 sets (12:30min) Bulgarian Split Squat 4-4-4-4-4 (each leg) Metcon: For time: Run 800m Then 9 Rounds of: 7 Russian KB Swings (#32/24) 5 HSPU 1 Rope Climbs Endurance: AMRAP in 40min of: Run 200m 1-2-3-4... Rounds of "Cindy" Round