CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique *Advanced: E3MOM: Max Unbroken Legless Rope Climbs Metcon: 3 Rounds for time: 25 Jump Squats 15 KB Swings (#24/16) 25 Jump Squats 7 Power Cleans (#60/40) Weightlifting: Part 1: 5 sets: 3 High hang squat snatch - pause 2
CrossFit WOD: Strength: Weighted Dips (bars) 4-4-3-3-2-2 *rest 2:00-3:00 Metcon: For time: 100 Double Unders Then 12-10-8-6-4-2 reps of: Front Squats (#50/35) HSPU Then 100 Double Unders Endurance: AMRAP in 37min of: 10 Burpees 10 Burpee Pullups 10 Burpee Box Jump Overs 10 Burpee Toes-to-bar 10 DB
CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *pause for 2sec at the knee both on the way up and on the way down Metcon: 2 Rounds for max reps: 2min Row (cal) 30sec Rest 2min Burpee DB Box Step-Overs (#22.5/15,x2) 30sec Rest 2min Toes-to-bar 30sec rest 2min Pushups
CrossFit WOD: Strength: E2.5MOM for 15min: Front Rack Lunges 6-6-6-4-4-4 Metcon: AMRAP in 7min of: 6 DB Thrusters (#22.5/15,x2) 6 Burpees Over DB (#22.5/15,x1) *Rest 1min and then: AMRAP in 7min of: 6 C2B Pullups 6 Box Jumps Endurance: 6 Rounds for time:
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Squat Snatch (1+1) Metcon: 5 Rounds for time: Run 200m 20 Russian KB Swings (#32/24) 10 Overhead Squats (#43/30) Endurance: AMRAP in 35min of: 10-20-30-40… +10 Double Unders Situps Burpees Cal Row
CrossFit WOD: Strength: Barbell Bent-over Rows 5-5-5-5-5 Metcon: AMRAP in 15min of: 12 Wallballs (#10/6) 9 DB Power Cleans (#22.5/15,x2) 6 Ring Dips
CrossFit WOD: Strength: Split Jerk 3-3-3-2-2 Metcon: For time: 240 Double Unders 120 Situps 60 DB Box Step-Overs (#22.5/15,x2) *Split reps as you like
CrossFit WOD: Strength: 20min build up to an RM1 Back Squat Metcon: AMRAP in 10min of: 1-2-3-4… +1 Sandbag Cleans (#75/45) Bar Muscle-ups Weightlifting: Part 1: 5 sets: 2 Push press behind the neck 1 Drop snatch 40-50% Part 2: Below the knee Pausing Snatch Snatch 8 x 1+
CrossFit WOD: Strength: Tempo Overhead Squat @33X1 3-3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Weighted Situps (#20/15) 10 Dual KB Snatch (#24/16) Endurance: For time: Row 1000/800m 100 Jump Squats Row 800/600m 100 Plate G2OH (#15/10) Row 600/400m 100 V-Ups Row 400/200m 100 Pullups Row
CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build up to an RM3 Metcon: AMRAP in 12min of: 12 DB Deadlifts (#22.5/15,x2) 3 Burpees 9 DB Hang Power Cleans 3 Burpees 6 DB Push-Jerks 3 Burpees
CrossFit WOD: Strength: Hang Power Clean 3-3-3-3-3 Metcon: 10 Rounds for time: 7 Medball Cleans (#10/6) 6 Box Jumps 5 HSPU Endurance: For time: Row 1500/1200m Then 6 Rounds of: 30 Situps 20 KB Swings (#16/12) 10 Burpees to target Then Run 1600m
CrossFit WOD: Strength: E3MOM for 15min: Front Squat 3-3-3-3-3 Metcon: AMRAP in 16min of: 10 KB Swings (#24/16) 8 Hang Squat Cleans (#43/30) 6 Toes-to-bar 4 Burpees 2 Rope Climbs Endurance: “Barbara” 5 Rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air-Squats *Rest 3min between rounds!
CrossFit WOD: Strength: 12min build up to an RM1 Cluster Metcon: 4 Rounds for time: Run 400m (or Row/Bike equivalent) 16 KB Overhead Lunges (#24/16,x1) 32 Double Unders
CrossFit WOD: Strength: 14min build up load for: Power Snatch + Overhead Squats (1+2) Metcon: AMRAP in 15min of: 60m Sandbag Carry (4x15m) (#75/45) 15 Pushups 15 Wallballs (#10/6)
CrossFit WOD: Strength: E2MOM for 14min: Push-Press 3-3-2-2-1-1-1 Metcon: For time: 30 Pullups 30 Box Jumps 30 Hang Power Cleans (#50/35) 30/24 Cal Bike 30 Pullups Weightlifting: Part 1: 7-8 sets: 2 Power Snatch (low catch) 60-80% Part 2: Deficit Snatch pull Deficit Snatch 7 x 1+2
CrossFit WOD: Strength: High Hang Squat Clean 12min build up to an RM2 Metcon: 3 Rounds for max reps: AMRAP in 5min of: 14 Russian KB Swings (#32/24) 8 Ring Dips 2 Rope Climbs *Rest 2:30 between rounds Endurance: 10 Rounds for time: Row 300/250m 10 DB
