CrossFit WOD: Strength: Weighted Dips 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#43/30) Box Jumps V-Ups Skills: Main: EMOM-1:00 work/00:30 rest x3 rounds 1. strict t2b 8-10 2. Double tap jumps/Du 3. Kipping t2b/k2e 10-2 4. DU wrist coordination work/crossovers work Cash
CrossFit WOD: Strength: Deadlift 4-4-4-4-4 *pause for 2sec at the top of each rep Metcon: AMRAP in 16min of: 6 KB Push-Press (#24/16,x2) 12 Toes-to-bar 18 Air-Squats Endurance: For time: 100 Goblet Lunges (#16/12) 50 Cal Row 100 Box Jumps 50 Cal Row 100 Pushups 50 Cal
CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 *10-20sec L-Sit hold after each set (any grip) Metcon: 10 Rounds for time: 10 Wallballs (#10/6) 5 Hang Power Cleans (#50/35) 1 Rope Climb Endurance: 2 Rounds for time: Row 1000m 50 Burpees to target Row 500m 75 Situps Row
CrossFit WOD: Strength: Weighted Pullups 4-4-3-3-2-2 Metcon: 3 Rounds for time: Run 400m 7 Overhead Squats (#60/40) 30 Pushups Endurance: AMRAP in 35min of: 10-20-30-40... Burpee Box Step-overs (#15/8,x2) Cal Row Knees-to-elbows CrossFit Strength: Part 1: 25 min Romanian Deadlift 6 sets: 8-8-8-5-5-5 RDL 50-65% from 1RM
CrossFit WOD: Strength: 12min build up load for: Cluster + Push Press (1+1) Metcon: AMRAP in 20min of: 5 DB Burpees (#22.5/15,x2) 12 Pullups 30 Double Unders Endurance: For time: 800m Run 60 Burpees 60 Plate Overhead Situps (#15/10) 60 Jumping Lunges 1600m Bike 40 Burpees
CrossFit WOD: Strength: Paused Back Squat 3-3-3-3-3 *2sec Pause at the bottom of each rep Metcon: AMRAP in 18min of: Row 250/200m 8 Deadlifts (#100/70) 8 Burpees 16 V-Ups Endurance: 2 Rounds for time: Run 1200m 90 Jump Squats 60 KB SDHP (#24/16) 30 Burpee Box Jump
CrossFit WOD: Strength: Split Jerk 2-2-2-1-1-1-1 *Go heavy or practice technique Metcon: For time: 2 Rounds: 24 Wallballs (#10/6) 15 Toes-to-bar 2 Rounds: 24 Wallballs 12 Power Cleans (#60/40) 2 Rounds: 24 Wallballs 9 Bar Muscle-ups
CrossFit WOD: Strength: Front Squat 3-3-3-2-2 Metcon: For time: 1 Stairs Ascend w/KB (#24/16) 21 KB Swings (#24/16) 12 Rope Climbs 21 KB Swings 1 Stairs Ascend w/KB Skills: Main: EMOM- 1:30 work/00:30 rest x 3 rounds 1. strict t2b 2. Double tap
CrossFit WOD: Skill: Handstands practice (20min) Metcon: AMRAP in 10min of: 5 S2OH (#60/40) 10 Deadlifts (#60/40) 15 Box Jumps Endurance: For time: Run 1600m 25 Pullups 50 Pushups 100 Situps 150 Air-Squats 100 Lunges 50 Burpees 25 Pullups Run 1600m CrossFit Strength: Part 1- 15 min 4
CrossFit WOD: Strength: 15min build up load for the complex: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 5 Rounds for time: Run 400m 20 DB Hang Squat Cleans (#22.5/15,x1) Endurance: 5 Rounds for time: 1 Stairs Ascend w/KB (#16/12) 20 KB
CrossFit WOD: Strength: Sumo Deadlift 4-4-4-3-3-3 Metcon: For time: 25 Pullups 40 DB Box Step-Overs (#22.5/15,x2) 40 Hang Power Cleans (#40/30) 40 V-Ups 25 Pullups CrossFit Strength: Part 1- 15 min E2MOM for 3 sets: 7 Strict press 70% 30 sec Goblet squat hold E2MOM for
CrossFit WOD: Strength: E1.5MOM for 12min (8 sets): Muscle Clean + Push-Press (1+2) Metcon: For time: 200 Double Unders 100 Russian KB Swings (#32/24) 50 Thrusters (#40/30) Endurance: 3 Rounds for time: 60/48 Cal Bike 40 Box Jump Overs 20 Burpee Pullups 5 Wall Walks Gymnastics:
CrossFit WOD: Strength: Weighted Dips (rings/bars) 5-5-5-5-5 Metcon: AMRAP in 16min of: 10 Deadlifts (#100/70) 10-12-14... DB Snatch (#22.5/15,x1) Run 200m Endurance: For time: 5 Rounds: 15 Medball Cleans (#10/6) 15 Pushups 15/12 Cal Bike into: 5 Rounds: 15 Wallballs (#10/6) 15
CrossFit WOD: Strength: 15min build up load for the complex: Hang Squat Clean + High Hang Squat Clean (1+1) Metcon: 5 Rounds for time: 12 KB Front Squats (#24/16,x2) 6 KB S2OH (#24/16,x2) 24 Situps
CrossFit WOD: Strength: E2.5MOM for 5 sets: Bulgarian Split Squat 5-4-4-3-3 (each leg) Metcon: 5 Rounds, for max reps: 3min AMRAP: 7 DB Power Cleans (#22.5/15,x2) 7 Burpees 7 HSPU *1min rest between amraps, start from the power cleans every round Skills: Main: Box muscle jumps/
CrossFit WOD: Strength: 15min build up to an RM3 Back Squat Metcon: For time: 30 Toes-to-bar -into- 42-30-18 Wallballs (#10/6) 200m Run w/medball after each set -into- 30 Toes-to-bar Endurance: In Pairs for time: 100 Cal Bike 80 Wallballs (#10/6) 60 DB Lunges (#15/8,x2) 40
