CrossFit W.O.D: Strength: Weighted Dips (bar) 5-5-4-4-3-3 + 30 Sec Side Plank (every set other side) Metcon: 16min EMOM for Max Reps: 1min-KB Sumo Deadlift high pull (24/16x1) 2min- Push-ups 3min- Cal Bike/Row 4min- Front Squat (#50/35) CrossFit Strength: Part A: Strict Press 3-3-3-3-3 (Start with
CrossFit W.O.D: Strength: E2MOM For 14min of: Split Jerk 3-3-3-2-2-1-1 Metcon: 5 Rounds For Time: 200m Run 10 Hang Power Clean (#43/30) 10 Burpees Over Bar 10 T2B Endurance: 40min AMRAP of: 1 Stairs Ascend 20 Wallball (#10/6) 30m medball Overhead Lunges (#10/6) 40 medball
CrossFit W.O.D: Strength: Pause Front Squat (@33x2) 4-4-3-3-2-2 Metcon: 10min AMRAP of: 10 DB Snatch (22.5/15x1) 20 V-ups 30 Double Unders Endurance: 3 Rounds: 5min AMRAP of: 8x10 shuttle run 10-12-14-16-18… Dual DB Thruster (15/10x2) -1min Rest- 5min AMRAP of: 4-8-12-16-20 Box Jump Overs 1-2-3-4-5
CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part
CrossFit W.O.D: Strength: Thruster (from the rig) 4-4-3-3-3 Metcon: For Time: 200m Run 10 Sandbag Clean (#75/45) 400m Run 20m DB Overhead Lunges (#22.5/15x1) 600m run 30 Wallballs (#10/6)
CrossFit W.O.D: Strength: Push Jerk 3-3-3-2-2-2 Metcon: 18min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Devil Press (#22.5/15x2) 3 Rope clime 10 Dual DB Front Squat(#22.5/15x2)
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: For Time: 30-20-10 KB Swing (#32/24) Goblet Lunges (#32/24) *Every each round 50 double unders Endurance: 2 Rounds for time: 20 Alt.Devill press (#15/10x1) 60 Mountian climber 3 Wall walk 40 DB Snatch(#15/10x1) 60 Mountain
CrossFit W.O.D: Skill: 15min practice free handstand hold/walk Metcon: Every 4mim for 16min: 15 Box jumps 200m run 12 Dual DB Thruster (#22.5/15x2)
CrossFit W.O.D: Strength: Every 2.5min for 12.5min: 5 Weighted Push-up + 20-30 Second L-Sit Metcon For Time: 8 Rounds for time: 6 Dual DB Hang Squat Clean (#22.5/15x2) 30 Double unders
CrossFit W.O.D: Strength: Bulgarian Split Squat 10-10-8-8-6 Metcon: 14Min AMRAP of: 10 Box Jump overs 16 DB Snatch (#22.5/15x1) 3-6-9-12-15-18... Toes-to-bar
CrossFit W.O.D: Strength: 4 Sets of: 5-4-3-2-2 Weighted chin up + 10-12 Dual DB Bench Press Metcon: 6 Rounds for time: 15/12 Cal Row // 12/9 Cal bike 10 KB Swing (#24/16) 10 Wallballs (#10/6)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-2 Metcon: E5MOM For 20min: 200m Run 30 Squat jumps 15 KB Swing (#32/24) *Max Handstand push-ups till 4:15 Weightlifting: Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 2 Rounds For Time: 20 Strict Pull-ups 40 Dual DB Shoulder to overhead (#22.5/15,x2) 60 Wall-balls (#10/6) 80 KB Sumo Deadlift high pull (#24/16) Endurance: 40min AMRAP of: 15 Box Jump overs 20 DB Snatch (#15/
CrossFir W.O.D: Strength: Weighted Pull-ups 5-4-3-3-2 + 8 Dual DB z-press Metcon: 16min AMRAP of: 10 Front Squat (#60/40) 15 Box Jump overs 20 DB Snatch (#22.5/15,x1) CrossFit Strength: Part A: Deficit Deadlift 6-6-6-4-4-4 Part B: 3 Sets: 10-15 Heel elevated goblet squat + 5 reverse
CrossFir W.O.D: Strength: 15min Build Heavy complex 1 Squat Clean 1 Push Jerk 1 Front Squat Metcon: 11min AMRAP of: 30 Double unders 6 Hang Power Snatch (#50/35) 3 Overhead Squat (#50/35) 15 Sit-ups Endurance: 6 Rounds For time: 400m Run 25 Plate Ground-to-overhead (#20/15)
