Saturday - 070924
CrossFit WOD: Strength: 15min build up to an RM5 Push-Jerk Metcon: 2 Rounds for time: Run 800m 21 C2B Pullups 12 Sandbag Squats (#75/45)
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Friday - 060924
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-2-2-2-2 Metcon: For time: 20 HSPU 30 Box Jump Overs 40 Overhead Squats (#50/35) 30 Box Jump Overs 20 HSPU Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch (Find
Thursday - 050924
CrossFit WOD: Strength: Sumo-Deadift 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Habg Power Cleans (#43/30) Ring Dips Box Jumps Endurance: For time: 50 Air-Squats Row 200m 30sec Plank 50 Air-Squats Row 400m 1:00min Plank 50 Air-Squats Row 600m 1:30min Plank 50 Air-Squats Row 800m
Wednesday - 040924
CrossFit WOD: Strength: Back Squat 4-4-3-3-2-2 Metcon: AMRAP in 16min of: 6 Burpee Pullups 12 DB Snatch (#22.5/15,x1) 18 Situps
Tuesday - 030924
CrossFit WOD: Strength: Power Clean - 12min build to an RM2 Metcon: 3 Rounds for time: 21 KB Swings (#24/16) 12 Toes-to-bar 21 Cal Row 12 Toes-to-bar Endurance: 5 Rounds for time: Run 800m 50 Weighted Situps (#15/8,x1) 30 Goblet Squats (#15/8,1) 10 Burpee Box
Monday - 020924
CrossFit WOD: Skill: 20min Handstands Practice Metcon: For time: 50-40-30-20-10 Double Unders 20 Unbroken Wallballs (#10/6) *every break on the wallballs - Run 200m Endurance: AMRAP in 36min of: 18 Air-Squats 18 DB Deadlifts (#15/8,x2) 18 Situps 18 Box Jumps 18 Knees-to-elbows 18 Cal Bike
Sunday - 010924
CrossFit WOD: Strength: E2MOM for 10min: Thruster 2-2-2-2-2 Metcon: “The 300” For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 Alternating KB Clean and Press (#16/12, x1) 25 Pullups
Saturday - 310824
CrossFit WOD: Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Squat Cleans (#22.5/15,x2) HSPU
Friday - 300824
CrossFit WOD: Strength: Split Jerk 3-3-3-3-3 Metcon: AMRAP in 7min of: 25 Double Unders 8 Devil-Press (#22.5/15,x2) *Rest 1min and then: AMRAP in 7min: 25 Double Unders 8 Toes-to-bar Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch 5 x 1+1
Thursday - 290824
CrossFit WOD: Strength: Overhead Squat - 14min build up to an RM4 Metcon: For time: 10 Rounds for time: 12 Jumping Lunges 6 Hang Power Snatch (#40/30) 1 Legless Rope Climb Endurance: For time: 50-40-30-20-10 Cal Bike Toes-to-bar Wallballs (#10/6) Pushups
Wednesday - 280824
CrossFit WOD: Strength: E3MOM for 15min: 5/5 Single-arm DB Z-Press 15-30sec L-Sit Metcon: AMRAP in 14min of: 3-5-7-9…+2 Front Squats (#40/30) 7 KB Swings (#32/24) 7 Burpees
Tuesday - 270824
CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: For time: Run 400m 30 Ring Dips 50 V-Ups 30 DB Clean and Jerks (#22.5/15,x2) Run 400m Endurance: For time: Run 1600m 800m Row 400 Double Unders 200 Situps 100 KB
Monday - 260824
CrossFit WOD: Strength: Push Press 15min build up to an RM2 Metcon: 2 Rounds for max reps: 1:30min Max Dual DB Overhead Lunges (#22.5/15,x2) 1:30min Burpees 1:30min Deadlifts (#80/50) 1:30min Pushups 1:30min Rest Endurance: EMOM in 36min of: 1 - 20
Sunday - 250824
CrossFit WOD: Strength: E3MOM for 15min: Clean Pull + Hang Squat Clean + Front Squat (1+1+3) Metcon: 7 Rounds for time: 3 Hang Power Cleans (#70/45) 6 HSPU 9 Box Jumps Run 200m
Saturday - 240824
CrossFit WOD: Strength: Weighted Chinups 15min build up to RM3 Metcon: AMRAP in 15min of: 35 Air-Squats 20/16 Cal Row 5 Bar Muscle-Ups
Friday - 230824
CrossFit WOD: Strength: Bulgarian Split Squat 8-8-6-6-6 Metcon: For time: 100 S2OH (#43/30) *Every time you drop the bar - 5 Burpees over the bar Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Snatch grip push press behind the neck 1 OH Squat 40-60% Part 2: From Blocks