CrossFit WOD: Strength: Deadlift 5-5-3-3-3 Metcon: For time: 10-8-6-4-2 Hang Squat Cleans (#70/50) Bar Muscle-ups *30 Double Unders after each set Endurance: For time: Run 1600m 300 Situps 200 KB Swings (#16/12) 100 Goblet Lunges (#16/2) Run 1600m *Split reps as you like (not runs) Gymnastics: Skill-
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 12min of: 8 Burpees 16 KB Front Rack Lunges (#24/16,x2) 8 KB S2OH (#24/16,x2) 16 KB Deadlifts (#24/16,x2) Endurance: 4 Rounds for time: 400m Run 20 Burpee Box Step-overs 800m Row 30 Pushups
CrossFit WOD: Strength: 6 Sets: 4 Strict Press 3 Sandbag to shoulder *Rest 2:30 Metcon: For time: 100m (5x20m) Sandbag Bearhug Carry (#75/45) 50 Pushups 50 Wallballs (#10/6) 50 Pullups 50 Medball Situps (#10/6) 100m (5x20m) Sandbag Bearhug Carry
CrossFit WOD: Strength: Overhead Squats 10-10-10 Metcon: 6 Rounds for max reps: 2min AMRAP: 38 Double Unders 12 Pushups on DBs Max DB Hang Squat Cleans on the remaining of the 2min (#22.5/15,x2) *Rest 1min between amraps Weightlifting: Part 1: Snatch Balance 6-7 sets: 2 Snatch Balance
CrossFit WOD: Strength: Tempo Back Squat @50X1 15min build to an RM3 Metcon: 2 Rounds for time: 50 Air-Squats 12 Power Cleans (#70/45) 50 Situps Endurance: 6 Rounds for time: Bike 30/24 Cal 15 Ring Rows 15 Knees-to-elbows 15 Back extensions CrossFit Strength: Part 1- 10 min: 3
CrossFit WOD: Strength: Weighted Chin-ups 3-3-3-3-3 Metcon: For time: 21-15-9 S2OH (#43/30) Box Jump Overs Ring Dips Endurance: 8 Rounds for time: Run 200m 15 Burpees Run 200m 20 Wallballs (#10/6) Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min 1- 3 Arch Pull/
CrossFit WOD: Strength: Dual DB Z-Press 6-6-6-6-6 Metcon: AMRAP in 18min of: 3-6-9-12... Toes-to-bar Wallballs (#10/6) Russian KB Swings (#32/24) Endurance: 3 Rounds for time: 50 Situps 40 Plate Overhead Lunges (#10/5) 30 Cal Row 20 Burpee Pullups 1min Plank CrossFit Strength: Part 1- 10 min: In
CrossFit WOD: Strength: 15min build up load for the complex: Squat Clean + Hang Squat Clean + Front Squat (1+1+2) Metcon: 3 Rounds for time: Row 500/400m 45 Double Unders 15 HSPU Endurance: AMRAP in 36min of: 40 Mountain Climbers 20 Wallballs (#10/6) 20 Medball Situps 15 Burpee
CrossFit WOD: Strength: Floor Press 8-8-6-6-4-4 *30sec Streight Arms Plank after each set *Rest 2:00 Metcon: AMRAP in 12min of: 20 DB Snatch (#22.5/15,x1) 10 Burpee Box Jump Overs Endurance: 5 Rounds for time: Bike 30/24 Cal 30 Plate G2OH (#20/15) 30 Burpees on
CrossFit WOD: Strength: Paused Overhead Squat 2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: For time: 200m Farmer Carry (#22.5/15,x2) Into: 10-9-8-7-6-5-4-3-2-1 Pullups Box Jumps Into 200m Farmer Carry
CrossFit WOD: Strength: E2.5MOM for 15min: Push Jerk 2-2-2-1-1-1 Metcon: AMRAP in 18min of: 6 Bar Muscle-ups 10 Front Rack Lunges (#43/30) 16 Medball Situps (#10/6) Weightlifting: Part 1- 6-7 sets: 2 High hang Power snatch (low catch) 50-60% Part 2- Pausing Power Snatch Pausing Squat Snatch
CrossFit WOD: Strength: Barbell Good Mornings 10-8-8-8-6 *form over load! Metcon: 4 Rounds for time: 4-3-2-1 Rope Climbs 12 DB Box Step-overs (#22.5/15,x2) 20 Pushups Endurance: Row/Bike for max distance in 35min *E2.5MOM perform 1 round of: 15 Situps 10 Wallballs (#10/6) 5 Burpees
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-5-5-5 Metcon: 8 Rounds for max reps: On a 2:00 clock Run 200m 10 Wallballs (#10/6) AMRAP Toes-to-bar in remaining time Endurance: In Pairs, AMRAP in 35min of: Partner 1: Max Distance Row Partner 2: 1 Round: 15 Plate G2OH (#20/15)
CrossFit WOD: Strength: 15min build up load for the complex: 1 Paused Power Clean (3sec pause under the knee) 1 Power Clean 2 Front Squats Metcon: AMRAP in 15min of: 20 Air-Squats 4 Hang Clean and Jerks (#70/45) 20 Situps 8 C2B Pullups Endurance: 12 Rounds for time: 9
CrossFit WOD: Strength: EMOM for 12min: 1 - 5 Weighted Pullups 2 - 20sec Handstand Hold Metcon: 3 Rounds For time: 20 DB S2OH (#22.5/15,x1) 15 Deadlifts (#100/70) 10 Burpees Endurance: AMRAP in 30min of: 2-4-6-8... Burpee Pullups Box Jump Overs Medball Cleans (#10/6) Ring
CrossFit WOD: Strength: Back Squat 5-5-5-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Toes-to-bar 8 Dual DB Front Rack Lunges (#22.5/15,x2) 8 Burpees *Rest 1min between amraps Endurance: 10 Rounds for time: Run 200m 50 Double Unders 35 Medball Situps (#10/6) 20 Wallballs (#10/
