CrossFit W.O.D: Strength: Weighted Dip 5-4-4-3-3 + 8-10 DBs Bench Press Metcon: 21-15-9 Box jump overs DBs Clean & Jerk (22.5/15,x2) Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Below the knee Snatch 7 x 1+1 60-80%
CrossFit W.O.D: Strength: 3 Position Clean: E2MOM For 12min: 1 Hang Power Clean 1 Low Hang Power Clean (Below the knee) 1 Power Clean Metcon: 10 Rounds for time: 12 KB Swing (#24/16) 15 Toes-to-bar 18 KB Sumo Deadlift high pull (#24/16) Endurance: 38min AMRAP of:
CrossFit W.O.D: Strength: 15min build up to RM4 Front Squat Metcon: E2MOM for 16min: 2min AMRAP of: A) 35 Double under 6 Front Squat (60/40) B) 450/380m row // 24/18 cal bike (rest the remaining of the 2min) Crossfit Strength: Part A: Strict Press 3-3-3-3-3-3 Part
CrossFit W.O.D: strength: Split Jerk 4-4-3-3-2-2 Metcon: 9min AMRAP of: 10 Wall Balls (#10/6) 5 Devil Press (#22.5/15,x2) 10 DBs Step-ups (#22.5/15,x2) Endurance: E5MOM for 40min: 500/400m Row 20 Wallballs (#10/6) 15 KB Swing (#24/16) 10 Toes-to-bar
CrossFit W.O.D: Strength: 14min build up to Heavy: 2 Hang Power Snatch Metcon: for time: 35 Thruster (#43/30) 70 Sit-ups 35 Overhead Squat (#43/30) 50 Burpees Endurance: 4 Rounds for time: 800m Run 30 Box jump 20 DBs Thruster (#15/10,x2) 15 Burpees *2min rest
CrossFit W.O.D: Strength: Back Lunges 8-6-6-4-4 Metcon: 19min AMRAP of: 400m run 10 Hang Power Clean (#60/40) 15 Chest-to-bar CrossFit Strength: Part A: 15min find RM4 for Bench press Part B: 3 set: 6-8 Deficit push-ups + 1-3 Explosive Pull-ups *1min Rest after each set Metcon: 9min AMRAP
CrossFit W.O.D: Metcon: Open 25.1: AMRAP 15 minutes: 3 Lateral Burpees Over the Dumbbell* (#22.5/15,x1) 3 Dumbbell Hang Clean-to-Overheads* (#22.5/15,x1) 9 m' Walking Lunge (2x4.5m') *After completing each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.
CrossFit W.O.D: Strength: E1.5MOM for 12min: 1 Snatch Balance 2 Overhead Squat Metcon: 4 Rounds for time: 100 Double under 15 Toes-to-bar 15 KBs Thruster (#24/16,x2) Weightlifting: Part 1: 7 sets: 1 Muscle Snatch 1 Snatch Balance 40-50% Part 2: Power Snatch (pause at catch
CrossFit W.O.D: Strength: Tempo Deadlift (@x23x) 5-5-5-3-3 + 30 Sec Side plank-every set switch side (4 set) Metcon: 3 Rounds: 2.5min AMRAP of: 10 Front Squats (50/35) 15 Box jump overs -1min Rest between set- Endurance: EMOM for 35min: 1min-Double unders 2min-Dual DB Squats (#15/10x2) 3min-Burpee
CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: For time: 800m Run 90 Air Squat 60 Push ups 30 Devill Press (#22.5/15, x1) CrossFit Strength: Part A: Tempo Pendlay Row (@x222) 5-5-4-4-3-3 Part B: 3-4 Super Sets 5 Weighted Pull-ups + 12 KB Hang High Pull Part C:
CrossFit W.O.D: Strength: E2MOM for 12min: 1 Clean 1 Front Squat 2 Push Jerk Metcon: 2 round of: 5min AMRAP of: 15 Wallballs (#10/6) 10 Medball Sit-ups -1 min rest- 5min AMRAP of: 5 Hang Power Clean (#60/40) 8 Burpees over bar Endirance: For time: 100
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: 8min AMRAP of: 4-8-12-16-20… Dual DBs Push Press (#22.5/15,x2) Chest-to-bar Endurance: 18min AMRAP of: 5-10-15-20-25… Ground to overhead m Burpee Broad jump -2min Rest- 18min AMRAP of: 400m Run 15 DBs Thruster (#15/10x,2)
CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)
CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs
CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+
CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press
