CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10 Rounds For time: 12 DB Snatch (#22.5/15x1) 8 Handstand Push-up Weightlifting: Part 1; 5-6 sets: 2 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch 5 x 2 60-70% 5 x 1 75-90% 3 x 1
CrossFit W.O.D: Strength: Push-press 5-5-4-4 Metcon: 9min AMRAP of: 20/16 Cal Row // 15/12 Cal Bike 10 Deadlift (#120/90) -1min Rest- 9Min AMRAP of: 10-20-30-40… KB Swing (#24/16) KB Goblet Lunges (#24/16) Endurance: 3 Rounds: 6min AMRAP of: 40 Double unders 10 Dual DB
CrossFit W.O.D: Strength: Weighted Pull-up 4-4-3-3-2-2 Metcon: For Time: 100 Double unders 80 Dual DB Front rack Squat (#22.5/15x2) 60 Dual DB Step-overs (#22.5/15x2) 40 Ring Dip 20 Dual DB Hang Clean & Jerk (#22.5/15x2) 100 Double unders CrossFit Strength: Part A:
CrossFit W.O.D: Strength: Every 2min For 16min build heavy complex of: 1 Power Clean 1 Hang Squat Clean Metcon: 10-8-6-4-2 of: Shoulder to overhead (#70/50) Burpees over bar Chest-to-bar ==Endurance:= 40min AMRAP of: 30/24 Cal Row // 26/20 Cal Bike 20 Box Jumps 20 Tuck-ups 20
CrossFit W.O.D: Strength: Romanian Deadlift 6-6-5-5-4 Metcon: 14min AMRAP of: 15 Box Jumps 10 Thruster (#43/30) 15 Push-ups 10 Toes-to-bar Endurance: E4MOM For 40min: 15 Wall Ball (#10/6) 20 KB Swing (#16/12) 15 KB Sumo Deadlift high pull (#16/12) 50 Mountain climber Gymnastics: Skill:
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: 5 Rounds For time: 400m Run 20 Wallball (#10/6) 5 Hang Power Clean (#80/50) CrossFit Strength: Part A: Bench Press 18min Build up to RM3 Part B: 4 super set: 3-5 Handstand push-up-cest to wall + 30m Heavy Dual DB
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 5 Rounds For Time: 10x10m Shuttle run 10 Burpees to-target 10 Alt. Devil Press (#22.5/15x1) 5 Sandbag Clean (#75/45)
CrossFit W.O.D: Strength: Pendlay Row 8-8-5-5-3-3 Metcon: For Time: 25 Tuck-ups 120 Air Squat 25 Tuck-ups 80 DB Snatch 25 Tuck-ups 40 Pull-ups Weightlifting: Part A: BTN Push Press+Snatch Balance+OH squats 3x(3+2+2)@40-50% 3x(2+2+1) @50-60% Part B: 3 Pauses Squat
CrossFit W.O.D: Strength: Every 2min for 16min: 1 Clean&Jerk (any style) Metcon: 12min EMOM of: 1min- Cal Row/Bike 2min- Thruster (#43/30) 3min- Wall walks Endurance: 36min AMRAP of: 15 Box Jumps over 20 KB Swing (#16/12) 15 Goblet Squat (#16/12) 3 Wall
CrossFit W.O.D: Strength: Weighted bar Dip 5-5-4-3-3 + 8/8 DB upright Row Metcon: Metcon: 10min AMRAP of: 15 Box Jumps overs 10 Dual DB Push-jerk (#22.5/15x2) 5 Bar Muscle-ups CrossFit Strength: Part A: Strict Press 3-3-3-2-2-1-1 Part B: 4 Sets: 30 Sec Ring-dip Hold + 15-20 Band
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-6-6-6 Metcon: 18min AMRAP of: 21 Wallball (#10/6) 15 Deadlift (#90/60) 9 Ring Dip 70 Double unders Endurance: Every 5min For 40min: 200m Run 20 DB Snatch 20 Overhead Lunges 10 Burpees over DB
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 4 Rounds For time: 200m Run 15 Hang Power Clean (#50/35) Endurance: 10 Round for time: 10 Devil Press (#15/10x2) 15/12 Cal Row 10 Box Jumps 20 bodyweight Lunges Gymnastics: Skill: HeadStand to Free Kipping HSPU Strength: 20Min
CrossFit W.O.D: Strength: 14min Build to heavy complex of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat Metcon: 16min AMRAP of: 20 KB Swing (#24/16) 20 KB Overhead Lunges (#24/16) 2 Rope Climb CrossFit Strength: Part A: Front Squat 4-4-4-3-3-3 Part B: 3-4 drop
CrossFit W.O.D: Strength: Bench press 6-6-5-5-4-4 Metcon: 10min AMRAP of: 4-6-8-10-12-14… Dual KB Front Rack Squat (#24/16x2) Chest-to-bar
CrossFit W.O.D: Strength: 12min Build Heavy rep for Hang Cluster Metcon: 20min AMRAP of: 4 Dual DB Thruster (#22.5/15x2) 6 Toes-to-bar 24 Duble unders Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: In paris- I go you go 10 Round For time: 10 Front Squat (#60/40) 15 V-ups 10 Hang Power Clean (#60/40) 15 Box Jumps overs Endurance: 10 Rounds for time: 400m Run 16 DB Snatch (#15/10x1) 10 Burpees over
CrossFit W.O.D: Skill: 15min practice Rope climb ADV. Every 1.5min for 15min 1 legless rope climb/ seated rope climb / weighted rope climb Metcon: Metcon: 10-9-8-7-6… Deadlift (#100/70) Handstand Push-ups *after each rounds 25 mountain climber CrossFit Strength: Part A: Front rack Lunges 6-6-4-4-2-2 Part B: 3
CrossFit W.O.D: Strength: weighted Pull-ups 5-5-4-3-3 + 8 Dual DB Z-press Metcon: 15min Emom For max rep: min1- Max Cal Row/Bike min2- Max Squat Clean (#70/45) min3- Max Medball Sit-ups Endurance: 40min EMOM for max reps of: min1- DBs Thruster (#15/10x2) min2- Knees-to-elbow min3- KB Swing
CrossFit W.O.D: Strength: 15min Build Heavy complex of: 2 Clean Pull 1 Power Clean 1 Squat Clean Metcon: 2 Rounds 5min AMRAP of: 60 Double unders 10 Wallball (#10/6) -30sec Rest- 5min AMRAP of: 10 Dual DB Snatch (#22.5/15x2) 1-2-3-4… Wallwalk -30sec Rest- CrossFit Strength:
CrossFit W.O.D: Strength: Tempo Front Squat (@32x3) 4-4-4-3-3-3 Metcon: For time: 30 Air Squat 20 Hang Power Snatch (#43/30) 5 Ring Muscle-ups 20 Hang Power Snatch (#43/30) 30 Air Squat Endurance: 38min AMRAP of: 15 Burpees box jump overs 20 Wallball (#10/6) 25 Medball Sit
CrossFir W.O.D: Strength: Every 1.5min For 12 min build heavy rep of Truster (from the rig) Metcon: 4 Rounds for time: 30/24 Cal Row // 24/18 Cal Bike 12 Dual DB Deadlift (#22.5/15x2) 10m Handstand walk
CrossFit W.O.D: Strength: 4-5 Sets: Weighted Push-ups 5-5-4-4-3 + 12/12 KB Side band crunch Metcon: 4 Rounds For time: 15 KB Swing (#24/16) 20 KB Goblet Lunges (#24/16) 15 V-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3-2-2 *3 sec pause at the bottom Metcon: Every 3min for 15min: 6 Hang Squat Clean (#60/40) 9 Burpee Pull-ups 12 Toes-to-bar Endurance: 3 Rounds of: 6min AMRAP of: 15 Box Jumps 10 Alt. Devil Press (#15/10x1) -1min Rest- 6min
CrossFit W.O.D: Strength: Bent Over Row 5-5-4-4-3 Metcon: 4 Rounds For Time: 400m Run 16 DB Snatch (#22.5/15x1) 15/12 Cal Row // 12/9 Cal Bike 3 Wall Walk CrossFit Strength: Part A: Bench Press 18min Build RM3 for the bench press Part B: 3-4 sets
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: 10Min AMRAP of: 10 Wall Ball (#10/6) 16 Medball Overhead Lunges (#10/6) 2 Rope Climb Endurance: 40min AMRAP: 500/400 m Row 10 Pull-ups 15 Plate
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 + 15-20 Hollow-rock Metcon: 8 Rounds For Time: 8 Push-press (#43/30) 14 Box Jumps overs CrossFit Strength: Part A: Back Squat 5-5-5-3-3-3 Part B: 4 Super Set: 5/5 Goblet Cossack squat + 20-30 Sec L-sit Metcon: 3 Rounds For time: 10 KB
CrossFit W.O.D: Strerngth: Strict Press 5-5-3-3-3 Metcon: 19min AMRAP of: 60 Double Unders 15 Front Squat (#50/35) 15 Handstand Push-up 20 Sit-ups Endurance: 8 Rounds for time: 400m Run 15 Dual DB Step-overs (#15/10x2) 15 Dual DB Thruster(#15/10x2) 3 Wall walk
CrossFit W.O.D: Skill: 15min Practice Handstand (free/walk) Metcon Every 4min For 20min: 20 Dual DB Front Squat (#22.5/15x2) 15 Ring Dip 10x10m Shuttle run 5 Sandbag over Shoulder (#75/45)
CrossFit W.O.D: Strength: 4-5 Super sets: 6/6 Bulgarian Split squat + 6/6 Single leg deadlift Metcon: Metcon: Every 1.5min for 12min of: (A-B-A-B…) A) 200m Run B) AMRAP 1.5min of: 10 Devill press (#22.5/15x2) 3 Wall walk Weightlifting: Part 1: 7 sets: 2
CrossFit W.O.D: Strength: 13min Find RM2 for Weighted Chin-up Metcon: 18min AMRAP of: 20 Box Jumps overs 10 Chest-to-bar 20 V-ups 10 Wallball (#10/6) Endurance: 37min AMRAP of: 1000/800m Row 20 KB Goblet Squat (#16/12x1) 20 KB Swing (#16/12x1) 20 KB Sumo Deadlift high-pull
CrossFit W.O.D: Strength: Split Jerk 4-4-3-3-2-2 Metcon: For Time: 500/400m Row // 26/18cal Bike 6 Rounds for time: 15 KB Sumo Deadlift High-pull (#24/16x1) 8/8 KB Hang Snatch (#24/16x1) 500/400m Row // 26/18cal Bike CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 Part B:
CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows