CrossFit W.O.D: Strength: 6 Super set: Romanian Deadlift 8-8-8-6-6-6 + 40-60 Sec Heavy Farmer Hold (with Kbs/Dbs) *Rest 1-2min between set Metcon: 11min AMRAP of: 2 Rope Climb 6-8-10-12-14-16… Front Reck Lunge (43/30) CrossFit Endurance: 15min AMRAP of: 100 Double Unders 20m Walking Lunges 20 DB Snatch
CrossFit W.O.D: Strength: 12 min find RM3 for Weighted Push-ups Metcon: 4 Min AMRAP- 1 Min Rest For 20min: 5 Devill press (#22.5/15x2) 20 Wallballs (#10/6) 35 Double Under CrossFit Endurance: 6 Rounds for time: 400m Run 20 Wallballs (#10/6) 20 KB Sumo Deadlift
CrossFit W.O.D: Strength: Overhead Squat 6-6-4-4-2-2 Metcon: 5 Rounds for time: 20 Box Jump over 15 Sumo Deadlift High Pull (#50/35) 10 Burpee Box Jump Over 15 Pull-ups CrossFit Strength: PART A: Front Squat 4-4-2-2-1-1-1 PART B: 3-4 Sets: 10 Band face Pull + 30 Sec Wall Squat
CrossFit W.O.D: Skill: Rope Climb (15 Min) ADV.: Every 1.5 min x 8 2-3 Rope Climb Legless if you can Metcon: “Open 21.1” For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15
CrossFit W.O.D: Strength: 14min work to: Squat Clean 3-3-2-2-1-1 Metcon: 15 Min AMRAP of:: 10 Shoulder to overhead (#60/40) 15 Burpees Over bar 20 Sit-ups Weightlifting: Part 1: 8 sets: 1-2 Snatch Balance 60-85% Part 2: Snatch DL TnG Snatch 8 x 1+1 65-80% Snatch 6
CrossFit W.O.D: Strength: Weighted Dip (ring/bar) 5-5-5-3-3-3 + 60 m Sandbeg Bearhug walk Metcon: 11min AMRAP of: 8 DBs Hang Power Clean (#22.5/15x2) 10 Wallballs (#10/6) 12 DBs Step Ups (#22.5/15x2) CrossFit Endurance: 36min AMRAP of: 1000/800m Row 30 KB Swing (#24/
CrossFir W.O.D: Strength: Back Squat 5-5-5-3-3-2-2 Metcon: 4 Rounds: 2min AMRAP OF: 10 Toes to bar 6 DBs Thrusters (#22.5/15x2) -1min rest- CrossFit Strength: Part A: Push press Every 2.5 min for 15 min 5-5-3-3-2-2 Part B: EMOM for 9min min 1- 8 Z-Press with
CrossFit W.O.D: Strength: 12 min build up to 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch Metcon: 19 Min AMRAP of: 20 V-ups 15 Deadlift (#80/55) 50 Double Unders 5 Bar Muscle Ups CrossFit Endurance: E2MOM for 40 min: Part A: 15 Wallball (#10/6)
CrossFit W.O.D: Strength: Every 2min for 14 min: Push Jerk 4-4-3-3-2-2-2 Metcon: 8 Rounds for time: 18 DB Snatch (#22.5/15x1) 15 Box Jump Overs 12 DB Goblet Lunges (#22.5/15x1) CrossFit Endurance: 8 Round for time: 30 Plate sit-ups (#15/10) 20 plate Overhead Lunges
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4-4 Metcon: For Time 3-6-9-12 of: Overhead Squat (#60/40) Burpees Pull-ups CrossFit Strength: Part A: Back squat 20min find RM3 Part B: 3 Super set 10-15 Heel elevated Goblet Squat + 40-60 Sec Heavy Sandbag/Dual KB Hold *1-2 min rest between
CrossFit W.O.D: Strength: Strict Press 3-3-3-2-2-1-1 Metcon: 18 Min AMRAP of: 30 Medball Cleans (#10/6) 30m Walking Lunges 20 DBs Push Press (#22.5/15x2)
CrossFit W.O.D: Strength: Box Squat 5-5-3-3-3 Metcon: 5 Round for time: 20 KB Swing (#32/24) 20/15 cal Row // 15/12 cal Bike 15 Ring Dips 200m Run Weightlifting: Part 1: 8 sets: 2 Snatch Balance 50-75% Part 2: Hang Snatch Pull Below the knee Snatch 7
CrossFit W.O.D: Strength: 15 min find RM1 for the Power Snatch Metcon: For time: 15-12-9-6-3 rep of: Front Squat (#70/45) Box Jump overs Endurance: 2000/1500m Row // 120/90 cal Bike 100 Wallballs (#10/6) 50 Burpees 100 Box Jump overs
CrossFit W.O.D: Strength: E2MOM for 12min: weighted pull up 5-5-5-3-3-3 Metcon: For Time: 100 Double under 40 Push-ups 30 Jump Squats 20 Handstand Push Ups 30 Jump Squats 40 Push-ups 100 Double under
CrossFit W.O.D: Strength: 5 Super Set: Bent Over Row 6-5-5-4-4 + 10 Deficit Push-ups *add weight if you can Metcon: 2 Rounds: 3 min AMRAP of: 200m Run Max Chest to bar -1 min rest- 3 min AMRAP of: 12 Thruster (#50/35) 6 Burpees over bar -1 min
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 10 Min AMRAP of: 3 Bar Muscle up 12 DB Snatch (#22.5/15x1) 24 Sit-ups Endurance: Emom For 42min: 1)cal Bike 2)Kb Swing (24/16x1) 3)Mountain climber 4)Kb goblet squats (24/16x1) 5)run 6)rest Gymnastics:
