Wednesday - 030724
CrossFit WOD: Strength: Weighted Chin-ups 3-3-3-2-2-2 Metcon: For time: Row 500/400m Then 3 Rounds of: 16 Toes-to-bar 8 Front Rack Lunges (#60/40) Then Row 500/400m
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Tuesday - 020724
CrossFit WOD: Strength: Split Jerk 15min Build up to an RM2 or practice technique under light load Metcon: AMRAP in 15min of: 5–10-15-20…+5 Burpees DB Power Cleans (#22.5/15,x2) HSPU Endurance: “Murph” For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Rx:
Monday - 010724
CrossFit WOD: Strength: Hang Power Clean 2-2-2-1-1-1 Metcon: “Fight Gone Bad” 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Sumo-Deadlift High Pulls (#35/25) 1min Box Jumps 1min Push-Press (#35/25) 1min Row (calories) 1min Rest Endurance: AMRAP in 37min of: Run 400m 3 Wall Walks 6 Devil-Press
Sunday - 300624
CrossFit WOD: Strength: Thruster (from the rack) 15min build up to an RM3 Metcon: For time: 10 Box Jump Overs 40 KB Swings (#24/16) 10 Box Jump Overs 40 Ring Dips 10 Box Jump Overs 40 KB Front Rack Lunges (#24/16,x2) 10 Box Jump Overs 40 V-Ups
Saturday - 290624
CrossFit WOD: Strength: Barbell Good Mornings 6-6-6-6-6 Metcon: For time: 5 Sandbag over shoulder (#75/45) 25 DB Push-Press (#22.5/15,x2) 50 Situps Run 800m 50 Situps 25 DB Push-Press 5 Sandbag over shoulder
Friday - 280624
CrossFit WOD: Strength: Paused Front Squat 2-2-2-2-2 *2sec Pause at the bottom of the first rep of each set Metcon: AMRAP in 20min of: 5 Toes-to-bar 10 KB Deadlifts (#24/16,x2) 15 Pushups Weightlifting: Part 1: 7 sets: 2 Snatch Balance 1 OH Squat 50-70% Part 2: Deficit Snatch
Thursday - 270624
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-5-5-5 Metcon: For time: Run 800m 30 Hang Squat Cleans (#60/40) 12 Rope Climbs Endurance: E6MOM for 36min: Run 400m AMRAP on remaining time of: 8 Medball V-Ups (#10/6) 8 Box Jump Overs 8 Pushups
Wednesday - 260624
CrossFit WOD: Strength: 15min build up load for the complex: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+2) Metcon: For time: 40–30-20-10 Medball Cleans (#10/6) 120-90-60-30 Double Unders
Tuesday - 250624
CrossFit WOD: Strength: Tempo Back Squats @3032 4-4-4-3-3 Metcon: AMRAP in 18min of: 9 Russian KB Swings (#32/24) 6 DB Burpee Box Step-Overs (#22.5/15,x2) 3 Bar Muscle-Ups Endurance: AMRAP in 38min of: 100 Double Unders 50 Air-Squats 25 Plate G2OH (#20/15) 12 Strict Pullups
Monday - 240624
CrossFit WOD: Strength: E2.5MOM for 15min: Push-Press 4-4-3-3-2-2 Metcon: For time: 20 DB Thrusters (#22.5/15,x1) 30 Pullups 100 Double Unders 30 Toes-to-bar 20 DB Thrusters Endurance: 5 Rounds for time: Run 400m 24 Knees-to-elbows 24 KB Swings (#16/12) Run 400m 24 Wallballs (#10/6) 24
Sunday - 230624
CrossFit WOD: Skill: E2MOM for 12min (3 sets each, alternating): 1 - 30-60sec Handstand Hold (assisted/free) 2 - 15-30sec L-Sit Hold Metcon: “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (#43/30)
Saturday - 220624
CrossFit WOD: Strength: Front Squats 5-4-4-3-3 *Rest 2:00-3:00 Metcon: AMRAP in 16min of: 12 DB Deadlifts (#22.5/15,x2) 8 HSPU 4 Ring Muscle-Ups
Friday - 210624
CrossFit WOD: Strength: E3MOM for 15min: 4 Weighted Pushups Max Unbroken Pushups (not weighted) Metcon: For time: 3 Rope Climbs 30 KB Swings (#24/16) 2 Rope Climbs 30 Goblet Squats 1 Rope Climbs 30 Goblet Squats 2 Rope Climbs 30 KB Swings 3 Rope Climbs Weightlifting: Part 1: 5
Thursday - 200624
CrossFit WOD: Strength: Hang Power Snatch - 12min build up to an RM3 Metcon: For time: 50-40-30-20-10 Situps 8 Devil-Power Cleans (#22.5/15, x2) Endurance: For time: Row 1500/1200m Then 10 Rounds of: 10 Burpee Pullups 10 KB Goblet Walking Lunges steps (#16/12) Then Row 1500/1200m
Wednesday - 190624
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: AMRAP in 12min of: 3-6-9-12… Hang Power Cleans (#50/35) Toes-to-bar Box Jumps
Tuesday - 180624
CrossFit WOD: Strength: Paused Push-Jerks 3-3-2-2-2 *Pause for 3sec at the bottom of the ‘dip’ before completing each rep Metcon: 7 Rounds for time: 35 Double Unders 8 DB Overhead Lunges (#22.5/15,x1) 6 Burpees over DB Endurance: AMRAP in 32min of: 9 KB SDHP (#24/16) 5