CrossFit WOD Strength: Over Head Squat 5-5-5-3-3-3 Build up the Weight to a Heavy set of 3 16:00 TC Metcon: AMRAP 12 4 Strict HSPU 10 Deadlifts 100/70kg 6 Box Jump Over Endurance: Metcon: Every 1:00 x 40:00 1. KTB Sumo Deadlift High Pulls 32/24kg
CrossFit WOD Strength: Weighted Strict Pull Ups 5-5-5-3-3 15:00 TC Metcon: Every 3:00 x 5 Rounds 6 Power Snatch 60/40kg 12 Wallballs 10/6kg Max Double unders Endurance: Metcon: AMRAP 18:00 21Cal Row/ 18Cal Bike 15 TTB 9 Dual DB Thrusters (15/10kg) Into: Amrap 18:
CrossFit WOD Strength: Front Rack Lunges 6-6-6-6-6 Build to a Heavy set of 6 (3/3) + Strict TTB x 5-10 Rest 2:00 B/W Sets 18:00 TC Metcon: 4 Rounds For time: 10 TTB 6 Dual DB Box Step-ups 22.5/15kg 10 TTB 6 Dual DB Front
CrossFit WOD Strength: Seated Strict Press 5-5-5-5-5-5 In 18:00 Build to a Heavy set of 5 Metcon: AMRAP 14:00 200m Run 10 Front Squats 60/40kg 5 Bar Muscle Ups Endurance: Metcon: AMRAP 35 400m Run 20 Dual KTB Deadlifts 2x24/16kg 500m Row 30m OffSet Carry (15m/
CrossFit WOD Strength: Sumo Deadlift 5-5-5-5-5 Work with 75-85% 15:00 TC Metcon: Amrap 20:00 50 Box jumps 50 Sumo Deadlift High Pulls 35/20kg 50 Air Squats 50 Push Press Endurance: Metcon: 4 Rounds: 400m Run 20 Goblet Lunges 16/12kg 20 Sit Ups 30sec Hollow hold Into:
CrossFit WOD Strength: Clean In 15:00 Build a heavy complex: 2 Power Clean + 2 Push Jerk Metcon: Amrap 3:00 x 4 Rounds 5 Hang Squat Clean 60/40kg 7 Toes to bar 9 Burpees rest 1:00 b/w rounds חוזרים לעבוד מנקודת העצירה
CrossFit WOD Metcon: 35:00 AMRAP In pairs 20 Goblet Step Ups 24/16kg 500/400m Row/30/24Cal Bike - Split 250m/15cal each 20 C2B 200m Run 20 HSPU 500/400m Row/30/24Cal Bike - Split 250m/15cal each Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance
CrossFit WOD Strength: Back Squat In 17:00 6-6-4-4-2-2 Build to heavy 2 reps Metcon: AMRAP 15 12 TTB 3-6-9-12-...+3 Thrusters 50/30kg 42 Double Unders / 84 Singles Add 3 reps in the Thrusters each round Endurance: Metcon: In Pairs AMRAP 35:00 12Cal Bike/Row - Sprint 8
CrossFit WOD Strength: In 15:00 Build to a heavy set: Bent Over Barbell Row x 6 reps + Bar Dips / Ring Dips x 6-8 - Adv - Weighted Metcon: 4 Rounds For time: 500m Row / 30Cal Bike 12 Box Jumps 12 Deadlifts 100/70kg 20:00 TC Endurance: Metcon: EVERY
CrossFit WOD Strength: 5 Sets (in 15:00) 5 Strict C2B (Adv - weighted) 10-20 V-ups Practice Double unders - max in 50sec Metcon: Amrap 15:00 400m Run 8 HSPU 10 Hang Power Snatch 42/30kg Endurance: Metcon: AMRAP 10 20Cal Bike 15 Goblet Squats 20/16kg 10 Pushups
CrossFit WOD Strength: Snatch Every 2:00 x 12:00 Build to a heavy complex: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Metcon: Primer: 1-2 micro sets 1:1 work/rest 150m Row 1 Rope Climb “Peanut Farm” 800/1000m Run Into AMRAP 12: 8 Dual DB Devil’
CrossFit WOD Strength: Push press 3-3-3-3-3-3 Build to a heavy set of 3 reps TC 16:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Clean & Jerk ( or any GTOH) 42.5/30kg Pull-ups *3 Burpees after each round 20:00 TC Endurance: Metcon: AMRAP 20 30 Sit ups 30 Box jumps 400m
CrossFit WOD Strength: Front Squat In 15:00 Build to Heavy 5 Reps Metcon: For Time: 800m Row/1600m Bike into: 3 rounds 15 Handstand Push ups 20 V-ups 25 Jumping Lunges Into: 800m Row/1600m Bike 22:00 TC
CrossFit WOD Strength: In 16:00 Build To Heavy Set: 8-12 Glute Bridge Floor Press with Dual DB's + 8-12 Gorila Rows with Dual DB's Metcon: 4 Rounds 8 Devil's Press w/ 2DB's 22.5/15kg 15 Toes To Bar 60 Double Unders/
CrossFit WOD Strength: Clean In 15:00 - Build to heavy complex 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power clean Metcon: AMRAP 15:00 3 Ring Muscle Ups 5 Power Cleans 70/50kg 7 Front Squats Endurance: Metcon: 3 Rounds: 2:00 work/ 1:00 rest
CrossFit WOD Strength: Rope Climb In 15:00 practice rope climbs ADV. accumulate 10-12 Legless Rope Climbs Metcon: AMARP 12 4 Thrusters 50/35kg 12-15Cal Row/Bike 4 Thrusters 21 Double Unders / 42 Singles Endurance: Metcon: AMRAP 35:00 50cal Bike/Row 20 Goblet lunges 20/16kg 10 Burpees 20
