CrossFit W.O.D: Skill: 15min Practice work to Handstand (free/walk/kickup to wall) Metcon: 3 Rounds for time: 200m Farmer carry (#32/24x2) 20 Wallball (#10/6) 20 Russian KB Swing (#32/24) Weightlifting: Part 1: 5 sets: 1 High Hang snatch 1 Pausing OHS 45-55% Part 2:
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 5-5-4-4 Metcon: 6 Rounds 3 Min AMRAP of: 2 Wall walks 6 Devil Press (#22.5/15x2) 12 Overhead Lunges (#22.5/15x1) -30 Sec’ Rest- Endurance: 36min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 Medball Clean (#10/
CrossFit W.O.D: Strength: 4 Super set: 5 Weighted Pull-ups + 2/2 Turkish get up Metcon: E2.5MOM for 10min: 30 Double unders 10 Ring Dip 5 Hang power Snatch (#50/35) CrossFit Strength: Part A: Bench Press 5-4-3-3-2-2 Part B: 4 sets: 6-8 Explosive Plate push-ups Metcon: 3min
CrossFit W.O.D: Strength: E1.5MOM for 12min 2 Hang Squat Clean Metcon: 6 Rounds For time: 15/12 Cal Row // 12/9 Cal Bike 10 Push-press (#50/35) 10 Chest to bar Endurance: 5 Rounds for time: 600m Run 15 Toes-to-bar 15 Burpees 15 DBs Step-up overs (#15/
CrossFit W.O.D: Strength: Behind the neck Lunges 8-6-6-4-4 Metcon: 10 Rounds for time: 5 Power Clean (#50/35) 5 Burpees over bar Endurance: 42min AMRAP of: 5 Wall Walk 10 Devil press (#15/10x2) 20 Wallball (#10/6) 30/24 cal Row //24/18 cal Bike Gymnastics: Skill:
CrossFit W.O.D: Strength: 15min find to RM3 for the Push Press Metcon: 20min AMRAP: 400m Run 5 Bar muscle ups 10 Handstand push-ups 15 Goblet Squat (#32/24) CrossFit Strength: Part A: 20min Build up to RM2 Behind The Neck Lunges (1 rep each leg) Part B: 3
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 5 Rounds for time: 200m run 15 DBs Hang squat clean (#22.5/15x2) 5 Sandbag clean (#75/45)
CrossFit W.O.D: Strength: 14min Find RM1 Weighted dip (bar) Metcon: “FRAN”: 21-15-9 Reps of: Thruster (#43/30) Pull-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 45-55% Part 2: Deficit Snatch Pull Snatch 8 x 1+1 65-80% 5 x 0+1 85-90% Part 3:
CrossFit W.O.D: Strength: Overhead Squat 3-3-3-3-3 + 30 Sec L-sit (Ring/box/parallettes) Metccon: For time: 50/42 Cal Row // 36/28 Cal Bike 40 Deadlift (#100/70) 60 Dual DB Step-overs (#22.5/15x2) 80 Push-ups Endurance: E5MOM for 40min: 400m Run 10 Box jump overs 16 DB
CrossFit W.O.D: Strength: E2MOM for 14min Build heavy set 2 Hang Cluster Metcon: 5min AMRAP of: 40 Double unders 4-8-12-16.. Chest-to-bar -1min Rest- 5min AMRAP of: 15 V-ups 10 KB Goblet Lunges (#24/16) CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2-2 Part B: 4 Sets: 8-12 Dual DB
CrossFit W.O.D: Strength: Deadlift 5-5-3-3-2 Metcon: 14min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Box Jumps Endurance: 40min AMRAP of: 1,000/800m Row 20 KB Sumo Deadlift high pull (#16/12) 30 KB swing (#16/12) 40 Squat Jumps
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-1-1 Metcon: Evrey 4min for 20min: 10 Toes-to-bar 10 Hang Power Clean (#43/30) 10 burpees over bar 10 Front Squat (#43/30) Endurance: 8 Rounds for time: 50 Double unders 15 Medball cleans (#10/6) 15 Plate Ground to overhead (#20/15)
CrossFit W.O.D: Strength: 16min Build up to heavy complex: 1 Power Clean 1 Front Squat 1 Hang Power Clean Metcon: 10min AMRAP of: 15 Jump Squat 10 KB Swing (#32/24) 2 Rope Climb CrossFit Strength: Part A: 16mim Build up to RM1 Strict Press Part B: 3-4
CrossFit W.O.D: Strength: Thruster (from the rack) 4-4-3-3-2-2 Metcon: 5 Rounds for time: 24/18 Cal Bike // 30/24 Cal Row 20 Squat Jumps 16 Alt. DB Snatch (22.5/15,x1) 10 HandStand push-ups
CrosssFit W.O.D: Strength: E2mom For 12min: Weighted Push-ups 5-5-3-3-2-2 Metcon: 20min AMRAP of: 400m Run 10 Deadlift (#100/70) 15 Pull-ups 20 Wallballs (#10/6) Weightlifting: Part 1- 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2- Snatch Pull Pausing snatch (pause below the
CrossFit W.O.D: Strength: Pause Back Squat 3-3-3-2-2-2 *Every rep 3 sec in the bottom Metcon: 4min AMRAP of: 12/9 Cal Row 10 Dual DB Push press (22.5/15,x2) -1min Rest- 4min AMRAP of: 30 Double unders 1-2-3-4-5… Wallwalk Endurance: 38min AMRAP of: 20 Hang DBs
