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:
CrossFit W.O.D: Strength: E2MOM for 14 min: 2 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 4 Round for time: 3 Rope Climb 10 Shoulder To Overhead (#50/35) 20 Wallballs (#10/6)
CrossFit W.O.D: Strength: Back squat 5-5-4-4-3-3 Metcon: EMOM 15min for max rep: 1)Handstand Walk 2)Pull Ups 3)Burpee Broad Jump 4)KB Sumo Deadlift High pull (#24/16) 5)cal Bike
CrossFit W.O.D: Skill: 18 Min work to Handstand walk/free Metcon: 12 Min AMRAP of: 4-8-12-16-20…. Wallballs (#10/6) DBs Step up over (#22.5/15x2) Weightlifting: Part 1: 6 sets: 3 Snatch Deadlift (Tempo) 1 High Hang snatch 45-60% Part 2: Snatch 4 x 3 60-70% 5
CrossFit W.O.D: Strength: 12 min build heavy 2 rep Squat Clean Metcon: 4 Rounds For time: 500/400 m Row // 26/20 Cal Bike 8 Hang Power cleans (#60/40) 15 Box Jumps 8 Front squats (#60/40) Endurance: 40 min AMRAP: 400 m Run 25 Wallballs (#10/
CrossFit W.O.D: Strength: 18 min Find RM2 Push Jerk Metcon: 4 Rounds: 2 Min AMRAP-1 Min Rest 8 ALT. DB snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) *Evrey Round add 2 rep DB snatch
CrossFit W.O.D: Strength: 4 Sets : 5/5 Bulgarian Split Squats + 30 sec L-Sit Metcon: ”DT” 5 Rounds For Time: 12 Deadlift 9 Hang Power clean 6 Shoulder to overhead RX-70/45 Endurance: 2 Round 8 min AMRAP of: 10 Dbs Thruster (15/10x2) 15/12 Cal Row -1
