CrossFit WOD: Strength: 12min build to the complex: Hang Power Clean + Hang Squat Clean (2+2) Metcon: For time: 18-15-12-9-6 reps of: KB Thrusters (#24/16,x2) Run 400m Weightlifting: Part 1: 7 sets: 2 Snatch Balance 60-80 % Part 2: From Blocks: Power Snatch Squat Snatch 5 x 1+2
CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 Metcon: For time: Run 800m 50 Overhead Squats (#20/15) 30 Toes-to-bar Endurance: For time: 75 Burpees 100 KB Goblet Squats (#16/12) 100 Box Jump Overs 100 Pushups 75 Burpees
CrossFit WOD: Strength: Strict Press 3-3-3-2-2-2 Metcon: 5 Rounds for time: Row 400/300m 12 DB Power Cleans (#22.5/15,x2) 12 DB Box Step-Overs
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Rest 2:00 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 15 Wallballs (#10/6) 20 Situps Endurance: Every 4min for 8 rounds: Run 400m On remaining of the time AMRAP: 10 KB Swings 8 Pullups 6 Burpees
CrossFit WOD: Strength: 15min build up load for the complex: Push-Press + Push-Jerk (3+1) Metcon: 5 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) Endurance: EMOM in 36min of: 1 - Max Box Jumps 2 - Max Cal Bike 3 - Max Plate G2OH (#20/15)
CrossFit WOD: Strength: Deadlift 5-5-5 Metcon: AMRAP in 18min: 9 HSPU 9 Toes-to-bar 18 Jump-Squats
CrossFit WOD: Skill: 15min Handstands practice Metcon: 3 Rounds for time: Run 400m 21 KB Swings (#24/16) 15m Handstand Walk (7.5m x2) 9 Burpees
CrossFit WOD: Strength: Front Squats 3-3-3-2-2-2 Metcon: AMRAP in 10min of: 2 Sandbag Over Shoulder (#75/45) 5 Dual DB Clean and Jerks (#22.5/15,x2) 8 Box Jump Overs Weightlifting: Part 1: 5 sets: 3 Jerk Balance 40% 5 sets: 2 Drop Snatch 30-40 % Part 2: Snatch Pull
CrossFit WOD: Strength: Weighted Chin-ups 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (#35/25) 1-2-3-4-5-6-7-8-9-10 Toes-to-bar *EMOM - 4 Burpees over the bar Endurance: For time: Row 1000/800m 200 Walking Lunges Steps Row 1000/800m 200 KB SDHP (#16/12) Row 1000/800m
CrossFit WOD: Strength: Floor Press 5-5-5-4-4-4 Metcon: AMRAP in 15min of: 10 Dual KB Russian Swings (#24/16,x2) 6 Dual KB Front Rack Lunges (#24/16,x2) 1 Rope Climb Endurance: 5 Rounds for time: Run 800m 30 DB Burpee Box Step Overs (#15/8,x2)
CrossFit WOD: Strength: Split Jerk 3-3-3-2-2-2 Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 40 Double Unders 8 HSPU Endurance: AMRAP in 38min of the ladder: 5-10-15-20… +5 Medball Cleans (#10/6) Box Jumps Pushups Run 200m
CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2 *2sec Pause at the bottom of each rep Metcon: 4 Rounds for max reps: 1min DB Snatch (#22.5/15,x1) 1min Bike (calories) 1min Toes-to-bar 1min Burpees 1min Rest Endurance: 6 Rounds for time: 100 Double Unders 30 KB Swings (#16/12)
CrossFit WOD: Strength: 5 Sets: 5/5 Single Arm DB Z-Press 15-30sec L-Sit hold (any variation or scale) Rest 2:00 Metcon: 3 Rounds for time: Run 200m 20 Box Jumps Run 200m 20 DB Push-Press (#22.5/15,x1)
CrossFit WOD: Metcon: CrossFit Open Workout 24.3 For time: 5 Rounds of: 10 Thrusters (#43/29) 10 C2B Pullups Rest 1min, then: 5 Rounds of: 7 Thrusters (#61/43) 7 Bar Muscle-ups *Time Cap: 15min
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3 Metcon: For time: Run 400m, then: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#43/30) Wallballs (#10/6) Then Run 400m Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance 1 OH Squat 50-70% Part 2: Knee level Satch DL Pausing Snatch (2 sec pause at knee
CrossFit WOD: Strength: 4 Sets: 8 Barbell Good Mornings 30m Sandbag bearhug carry (15m x2) *Rest 2:30 Metcon: AMRAP in 12min of: 10-20-30-40… etc +10 Double Unders KB SDHP (#24/16) Situps Endurance: AMRAP in 36min of: 10 Plate G2OH (#20/15) 4 Burpees 10 Pushups 4 Burpees 10