CrossFit W.O.D: Strength: E2MOM for 14min Build heavy set 2 Hang Cluster Metcon: 5min AMRAP of: 40 Double unders 4-8-12-16.. Chest-to-bar -1min Rest- 5min AMRAP of: 15 V-ups 10 KB Goblet Lunges (#24/16) CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2-2 Part B: 4 Sets: 8-12 Dual DB
CrossFit W.O.D: Strength: Deadlift 5-5-3-3-2 Metcon: 14min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Box Jumps Endurance: 40min AMRAP of: 1,000/800m Row 20 KB Sumo Deadlift high pull (#16/12) 30 KB swing (#16/12) 40 Squat Jumps
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-1-1 Metcon: Evrey 4min for 20min: 10 Toes-to-bar 10 Hang Power Clean (#43/30) 10 burpees over bar 10 Front Squat (#43/30) Endurance: 8 Rounds for time: 50 Double unders 15 Medball cleans (#10/6) 15 Plate Ground to overhead (#20/15)
CrossFit W.O.D: Strength: 16min Build up to heavy complex: 1 Power Clean 1 Front Squat 1 Hang Power Clean Metcon: 10min AMRAP of: 15 Jump Squat 10 KB Swing (#32/24) 2 Rope Climb CrossFit Strength: Part A: 16mim Build up to RM1 Strict Press Part B: 3-4
CrossFit W.O.D: Strength: Thruster (from the rack) 4-4-3-3-2-2 Metcon: 5 Rounds for time: 24/18 Cal Bike // 30/24 Cal Row 20 Squat Jumps 16 Alt. DB Snatch (22.5/15,x1) 10 HandStand push-ups
CrosssFit W.O.D: Strength: E2mom For 12min: Weighted Push-ups 5-5-3-3-2-2 Metcon: 20min AMRAP of: 400m Run 10 Deadlift (#100/70) 15 Pull-ups 20 Wallballs (#10/6) Weightlifting: Part 1- 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2- Snatch Pull Pausing snatch (pause below the
CrossFit W.O.D: Strength: Pause Back Squat 3-3-3-2-2-2 *Every rep 3 sec in the bottom Metcon: 4min AMRAP of: 12/9 Cal Row 10 Dual DB Push press (22.5/15,x2) -1min Rest- 4min AMRAP of: 30 Double unders 1-2-3-4-5… Wallwalk Endurance: 38min AMRAP of: 20 Hang DBs
CrossFit W.O.D: Strength: 15min practice work to Handstand push-ups ADV. - find RM1 deficit Handstand push-ups Metcon: E3MOM for 15min: 20 KB Sumo Deadlift high pull (#32/24) 14 Goblet Lunges (#32/24) 3 Ring muscle ups CrossFit Strength: Part A: Push Press 18min Find to RM2 Part
CrossFit W.O.D: Strength: 4 Super sets: 5 pendlay row + 45-60 Sec Sandbag bearhug hold *1-1.5min rest between set Metcon: For time: 50 Air Squat 30 Push Jerk (#50/35) 50 Air Squat 20 Push Press (#50/35) 50 Air Squat 10 Strict Press (#50/35) Endurance: 3
CrossFit W.O.D: Strength: Evrey 2min For 14min: 1 Power snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: For Time: 8-7…1 Squat Clean (#60/40) Strict Ring Dips Endurance: Every 8min for 40min: 800m Run 20 Knee to elbow 30 DBs Thruster (#15/10,x2) 40 Sit-ups
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-8-6-6-6 Metcon: 8 Rounds For time: 5 Burpees 7 DB Split Jerk (L) (#22.5/15,x1) 5 Burpees 7 DB Split Jerk (R) (#22.5/15,x1) CrossFit Strength: Part A: 22min Find RM1 Deadlift Part B: 3 Super sets: 12/
CrossFit W.O.D: Strength: 14min Build up to RM2 for the Split Jerk Metcon: 5 Rounds for time: 200m Farmer carry (#24/16,x2) 70 Double unders 20 Goblet Squat (#24/16)
CrossFit W.O.D: Strengt: Romanian Deadlift 6-5-5-4-4 Metcon: 16min AMRAP of: 15 KB Swing (#24/16) 10 Burpees to target 200m Run -1min Rest between rounds- Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: From block (below the knee) Pausing Snatch (3 sec pause above the
CrossFit W.O.D: Strength: Weighted Pull-ups (Chin up) E2.5mom for 15min 4-4-3-3-2-2 + 8 Dual DB Z-Press Metcon: For Time: 100 Sit-ups 70 Box jumps 40 Hang Power Snatch (#43/30)
CrossFit W.O.D: Metcon: “BAR”: 23min AMRAP of: 10 Front rack Lunges (#50/35) 7 Chest to bar 2 wall walk 10 Dual DB power clean&jerk (#22.5/15,x2) 90 Double unders Cash out - Accmulate 59 Toes to bar
CrossFit W.O.D: Strength: Evrey 2min for 14min: 3 Clean Pull 1 Squat Clean Metcon: 10min AMRAP of: 5-10-15-20… Hang Power Clean(#50/35) Handstand Push-ups Endurance: 6 Rounds For time: 600m Run 30 Plate ground to overhead (#20/15) 25 Box Jumps 20 Plate Overhead Lunges (#20/15)
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 8 Rounds for time: 12 Dual DB Power clean (#22.5/15,x2) 9 Box jumps overs 6 Toes to bar Endurance: MOM For 40min: 1)max 10x10m Shuttle run 2)KB Swing (#24/16) 3)Jump Squat 4)Tuck ups
CrossFit W.O.D: Strength: Strict Press 3-3-2-2-2 Metcon: E5MOM for 20min: 400m Run 15 Front Squat (#40/30) 2 Rope Climb 15 Front Squat (#40/30) CrosFit Strength: Part A: 16min Build up to RM3 Pendlay Row Part B: 3-4 super sets: 10/10 DB upright row + 5 Weighted
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 3-3-2-2-2 Metcon: EMOM for 15min: 1min- Sandbag Squat (#75/45) 2min- Cal Row/Bike 3min- KB Swing (#32/24) 4min- Sandbag over shoulder (#75/45) 5min- Sit-ups
CrossFit W.O.D: Strength: 12min Build up to heavy 3 rep Weighted Dip (ring) Metcon: For time: 150 DB Snatch (22.5/15,x1) *Every break 15 Squat Jump Weightlifting: Part 1: 5-6 sets: 2 Drop Snatch 1 High hang snatch 45-55% Part 2: Snatch "Panda" pull
CrossFit W.O.D: Strength: 4-5 Super sets: 8/8 DB Bent over row (on the box/bench) + 6-10 Strict Toes-to-bar Metcon: 5 Rounds for time: 200m Run 15 Sumo deadlift high pull (#50/35) 10 Box jumps 15 Hang power cleans (#50/35) Endurance: E6mom for 42min: 400m run
CrossFit W.O.D: Strength: E2mom for 14min: 2 Snatch Deadlift 1 Snatch Pull 1 Power Snatch Metcon: 9min AMRAP of: 15 Wallballs (#10/6) 4-6-8-10-12… Shoulder to overhead (#60/40)
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4 Metcon: 12min AMRAP of: 21 DBs Step-up (#22.5/15,x2) 15 Deadlift (#80/50) 9 Toes-to-bar *Every 3min inc. 00:00 , 6 burpees to target Endurance: 6 Rounds for time: 500/400m Row 30 Meadall cleans (#10/6) 30 DB
CrossFit W.O.D: Strength: 13min find RM4 for the Overhead Squat Metcon: For Time: 33-27-21-15 Goblet Squat(#32/24) KB Russian Swing(#32/24) *After each set 400m run Endurance: 42min AMRAP of: 60 Double unders 20 Suomo deadlift high pull (#16/12) 15 box Jumps 20 Knee-to-elbow Gymnastics:
CrossFit W.O.D: Strength: 15min Build up to RM2 For the touch and go Power clean Metcon: 6 Rounds for time: 30 Double Unders 12 Dual DB Deadlift (22.5/15,x2) 6 Dual DB Squat (22.5/15,x2) CrossFit Strength: Part A: Front Rack Lunge 6-6-4-4-2-2 Part
CrossFit W.O.D: Strength: Bench press 5-4-4-3-3 Metcon: 20min AMRAP of: 20 KB Swing (#24/16) 10 Devil Press (#22.5/15,x2) 20m Overhead Lunges (#22.5/15,x1) 10x10m Shuttle run
CrossFit W.O.D: Strength: Back Squat 3-3-2-2-1-1 Metcon: For Time: 50 DBs Thrusters (22.5/15,x2) 40 Chest-to-bar 30 Handstand push-ups Weightlifting: Part 1: 5-6 sets: 2 Press Behind the neck (snatch pos.) 1 Drop Snatch 45-55% Part 2: Snatch first pull Snatch "Panda" pull Below
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 2 rounds: 3min AMRAP: 12 Hand release push-ups 12 Alt. DB Snatch (22.5/15,x1) -1min Rest- 3min AMRAP: 6 Squat Cleans (#60/40) 6 Burpees over bar -1min Rest- Endurance: 36min AMRAP: 30/26 Cal Row // 24/18 Cal Bike
CrossFit W.O.D: Strength: Evrey 1.5min for 12min 1 Clean Pull 1 Power Clean 1 Hang Squat Clean Metcon: E4MOM for 16min: 70 Double unders 15 Box jump overs 20 Push press (#35/25) CrossFit Strength: Part A: Pause Back Squat 20min Build Heavy 1rep with 2 sec
CrossFit W.O.D: Strength: Push Jerk 4-4-3-3-2-2 Metcon: 14min AMRAP: 15/12 Cal Row // 12/9 Cal Bike 20 KB Sumo Deadlift High Pull (#24/16) 16 KB Goblet Lunges (#24/16) Endurance: 3 rounds: 6min AMRAP of: 10x10m Shuttle run 15 Wallballs (#10/6) -1min Rest- 6min AMRAP
CrossFit W.O.D: Skill: 15min practice Pistol Squats ADV.- E1.5MOM 6-10 Goblet Pistols Metcon: 4 rounds for time: 400m run 15 Push-ups 15 Dual DBs Hang Squat Clean (22.5/15,x2) Endurance: 10 Rounds for time: 200 m run 12 KB Swing (#24/16) 10 Dual
CrossFit W.O.D: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement