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
CrossFit WOD: Strength: 12min build up to a 3-rep touch and go Squat Clean Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Endurance: AMRAP in 35min of: 10 DB Burpees (#15/10,x2) 15 DB Deadlifts (#15/10,x2) 20 Pushups 25 Situps 30/24 Cal
CrossFit WOD: Strength: Push-Press 15min build up to an RM5 Metcon: For time: Run 800m 40 Hang Power Cleans (#43/30) 30 DB Suitcase Reversed Lunges (#22.5/15,x2) 20 C2B Pullups
CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Good Mornings 6-6-6-6-6-6 Metcon: AMRAP in 16min of: 10-20-30… +10 DB Snatch (#22.5/15,x1) 8 Box Jump Overs 1-2-3… +1 Rope Climbs Endurance: 10 Rounds for time: Bike 24/15 Cal 20 KB Swings (#16/12) 50 Double Unders 20
CrossFit WOD: Metcon: In Pairs for time: Run 400m together 100 Medball Passes (#10/6, 2.5m distance) 100 Pushups 100 Medball Situp-Passes (#10/6, synced) 100 Knees-to-elbows Row 1000m (switch every 200m) *One works and one holds dual KBs (#24/16) at front rack position (except for the run
CrossFit WOD: Strength: Snatch Balance 3-3-2-2-2-2 Metcon: For time: 27-21-15-9-3 Overhead Squats (#40/30) Burpees over the bar
CrossFit WOD: Strength: Front Squat 4-4-3-3-2-2 Metcon: AMRAP in 18min of: Run 200m 12 Hang Power Snatch (#35/25) 12 Toes-to-bar
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