Tuesday - 240924
CrossFit WOD: Strength: Press 5-5-5-5-5 *Rest 2:30 Metcon: AMRAP in 12min of: 9 DB Deadlifts (#22.5/15, x2) 6 DB Front Rack Lunges 3 Ring Muscle-Ups Endurance: For time: 50-40-30-20-10 Double Unders KB SDHP (#16/12) Situps Box Jumps
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Monday - 230924
CrossFit WOD: Strength: Weighted Chin-ups 4-4-3-3-2-2 *Rest 2-3min Metcon: For time: 15 Burpees Over DB 2-4-6-8-10-8-6-4-2 DB Power Cleans (#22.5/15,x2) Ring Dips 15 Burpees Over DB Endurance: AMRAP in 40min of: 30 KB Swings (#16/12) 30 Knees-to-elbows Run 400m 30 Burpees 30 Pushups
Sunday - 220924
CrossFit WOD: Strength: E2.5MOM for 15min: Tempo Overhead Squat @33X2 3-3-3-3-3-3 Metcon: AMRAP in 20min of: 20 Air-Squats 20 Russian KB Swings (#32/24) 20 Toes-to-bar
Saturday - 210924
CrossFit WOD: Strength: E2MOM for 12min: Push-Press 3-3-3-3-2-2 Metcon: For time: 60 Double Unders 45 Wallballs (#10/6) 30 Pushups 15 Hang Clean and Jerks (#50/35) 30 Pushups 45 Wallballs 60 Double Unders
Friday - 200924
CrossFit WOD: Strength: Front Squat 5-5-4-4-3-3 Metcon: AMRAP in 14min of: 4 KB Thrusters, right arm (#24/16,x1) 8 KB Swings 4 KB Thrusters, left arm 8 Box Jumps Weightlifting: Part 1: Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90% Part 2: Hang
Thursday - 190924
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: For time: 21-15-9 reps of: DB Front Squats (#22.5/15,x2) Box Jump Overs HSPU Endurance: In Pairs, for max distance in 38min: Partner 1 - Row for distance Partner
Wednesday - 180924
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds
Tuesday - 170924
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5
Monday - 160924
CrossFit WOD: Strength: DeadLift 3-3-3-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Wallballs (#10/6) 6 Pushups 4 Burpee Box Jump Overs *Rest 1min between amraps Endurance: 2 Rounds for time: Run 800m 75 Jump Squats Row 1000/800m 75 KB SDHP (#24/16)6 Bike 50/38
Sunday - 150924
CrossFit WOD: Strength: 16min build up load for: Hang Squat Clean + High Hang Squat Clean (1+1) Metcon: 10 Rounds for time: 30 Double Unders 8 Hang Power Cleans (#43/30) 8 V-Ups
Saturday - 140924
CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Metcon: 5 Rounds for time: 8 DB Clean and Jerks (#22.5/15,x2) Run 200m 4 Ring Muscle-ups Run 200m
Friday - 130924
CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-4-3-2-1 Metcon: For time: 27-21-15-9-3 Toes-to-bar Cal Row 5-4-3-2-1 Sandbag over shoulder (#75/45) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: High Hang squat Snatch Hang Squat Snatch 7 x 1+1 60-75% 7 x
Thursday - 120924
CrossFit WOD: Strength: 12min build up load for: Muscle Clean + Strict Press (1+3) Metcon: 5 Rounds for time: Run 400m 12 KB Swings (#24/16) 12 Knees-to-elbows Endurance: AMRAP in 35min of: Row 200-400-600… +200m 25 Wallballs (#10/6) 25 Bod Jumps
Wednesday - 110924
CrossFit WOD: Strength: 15min build up load for: Clean Pull + Hang Squat Clean (1+1) Metcon: For time: 25 Hang Power Cleans (#50/35) 50 Front Squats 25 Hang Power Cleans *Every drop of the bar - 1 Rope Climb
Tuesday - 100924
CrossFit WOD: Strength: Floor Press 5-5-3-3-3-3 Metcon: AMRAP in 18min of: 40 Double Unders 30 Situps 20 DB Snatch (#22.5/15,x1) 10 Ring Dips Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers 30 Air-Squats 20 Russian KB Swings (#24/16)
Monday - 090924
CrossFit WOD: Strength: Front Squat 2-2-2-1-1-1-1 Metcon: AMRAP in 10min of: 3 Burpees over the bar 3 Hang Squat Cleans (#70/45) 3 Bar Muscle-ups Endurance: AMRAP in 32min of: 30 Wallballs (#10/6) 30 Box Jumps 30 Burpees 30 KB SDHP (#24/16)