CrossFit WOD: Strength: Weighted Pushups 8-8-6-6-4-4 *30sec Plank after each set *Rest 2:00 Metcon: AMRAP in 12min of: 3-6-9-12... Power Cleans (#70/45) Burpees over the bar Endurance: AMRAP in 16min: 20 DB Snatch (#15/8) Row 250/200m 60 Double Unders into: AMRAP in 16min: 20 KB Swings
CrossFit WOD: Strength: E2.5MOM for 6sets: Tempo Overhead Squat 3-3-3-2-2-2 @53X2 Metcon: AMRAP in 20min of: 10 KB Swings (#32/24) 15 Knees-to-elbows 20 Jumping Lunges Endurance: AMRAP in 40min of: 10 Burpees 10 Ring Rows 10 Box Jump Overs 10 Pushups 10 V-Ups 20 Plate Overhead Lunges (#20/
CrossFit WOD: Strength: EMOM for 10min: Even: 6 Romanian Deadlifts Odd: 10-20 Hollow Rocks Metcon: For time: Run 800m 50 DB Snatch (#22.5/15,x1) 25 Overhead Squats (#50/35) Run 800m Endurance: 6 Rounds for time: 40 Situps 20 Wallballs (#10/6) Run 200m 40 Double Unders 20
CrossFit WOD: Strength: Weighted C2B Pullups 3-3-3-2-2-1-1 Metcon: 4 Rounds for time: Row 250/200m 60 Double Unders 5-10-15-20 Hang Squat Cleans (#43/30) Endurance: AMRAP in 35min of: 100 KB SDHP (#16/12) 70 Box Jumps 40 Medball Cleans (#10/6) 10 Burpee Pullups CrossFit Strength: Part 1: 25
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3 each leg) Metcon: For time: 50 Wallballs (#10/6) 20m Sandbag Carry (#75/45) 40 KB Swings (#24/16) 20m Sandbag Carry (#75/45) 30 C2B Pullups 20m Sandbag Carry (#75/45) 40 Burpees 20m Sandbag Carry (#75/45) 50 Situps 20m
CrossFit WOD: Strength: 15min build to a heavy load or practice technique for the complex: Hang Power Snatch + Power Snatch (1+1) Metcon: AMRAP in 15min of: 3 Hang Power Snatch (#60/40) 8 Toes-to-bar 20/15 Cal Row 32 Double Unders Skills: Main: Box muscle jumps/low bar turnovers
CrossFit WOD: Strength: 12min build up to a heavy 2-rep Thruster (from the rack) Metcon: AMRAP in 20min of: 4 HSPU 8 Box Jump Overs 12 DB Snatch (#22.5/15) Endurance: AMRAP in 32min of: 40/30 Cal Row 30 Plate G2OH (#15/10) 20 Plate Overhead Lunges 10
CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 12 KB Front Rack Lunges (#24/16,x2) 2 Rope Climbs 24 KB Swings (#24/16,x1) 2 Rope Climbs CrossFit Endurance: In Pairs for time: 90/72 Cal Bike (partner holds Plate OH #20/15) 150 Box Step
CrossFit WOD: Strength: Back Squat 3-3-3-2-2 Metcon: AMRAP in 7min of: 35 Double Unders 6 Hang Power Cleans (#70/45) 6 Strict Dips (Rings/Bars) *Rest 1:00 into: AMRAP in 7min of: 15/12 Cal Bike (20/15 Row) 6 Front Squats (#70/45) 6 Strict Pullups CrossFit Endurance:
CrossFit WOD: Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Rx: wear a 9/6kg vest *Split reps as you like (not the runs) *Scale down as needed CrossFit Endurance: Same as WOD Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min
CrossFit WOD: Strength: Push-Press 7-7-7-7-7 (touch and go) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#50/35) 5 Box Jump Overs 20-18-16-14-12-10-8-6-4-2 Situps CrossFit Endurance: For time: For time: 500 Double Unders 400 Situps 300 KB Swings (#16/12) *Split reps as you like *E5MOM - 1 Stairs Ascend (starting from
CrossFit WOD: Strength: Squat Clean 15min build up to an RM1 Metcon: 100 Wallballs for time as follows: 2:00 AMRAP 50 Double Unders 12 Toes-to-Bar Max Wallballs (#10/6) *Go until you get 100 Wallballs *Rest 1min between amraps *Time Cap 7 Sets
CrossFit WOD: Strength: Barbell Bent-over Rows 5-5-5-5-5 *10-20sec L-Sit after each set Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Front Squats (#22.5/15,x2) 1-2-3-4-5-6-7-8-9-10 HSPU Skills: Main: -explosive plate tuck ups -box/barbell drill -strict pull ups -strict ring dips Cash out: 6 min Amrap 2-4-6-8..pike push up/push
CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-5-3-3-3 Metcon: 7 Rounds for time: 7 Sumo-Deadlift High Pulls (#50/35) 7 Burpees over the bar 7 Toes-to-bar 7 V-Ups
CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 30 Hang Power Cleans (#50/35) 60 ABmat Situps 120 Double Unders 60 ABmat Situps 30 S2OH (#50/35) Gymnastics: Skill- Lache & Bar Swings Strength- 16 Min Emom: Min 1- 4/4 Negative Step Up Min 2- Max Ring/Bar
CrossFit WOD: Strength: E2MOM for 12min: Paused Overhead Squat 2-2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: AMRAP in 16min of: 30 Air-Squats 10 Hang Power Snatch (#40/30) 3 Ring Muscle-ups Endurance: EMOM for 36min: 1 - 15/12 Cal Bike 2 - 20 Wallballs (#10/6)
