CrossFit W.O.D Strength: E02:00MOM X8 Sets: 4-8 Strict\Deficit Strict HSPU * 30-40 sec Weighted Hollow Hold Metcon: For Time: 1-2-3-4-5..10 HSPU Dual DB Box Step Overs #2x22.5/15kg CrossFit Endurance E06:00MOMx6 Rounds: 32/24 Cals Row 20 V-ups 16 Alt. DB Snatch #15/10kg
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-5-3-3-3 * 8\8 1DB Bent-over Rows @1231 TEMPO Metcon: 3 R.F.T: 3 BMU 15 KB SDHP #1x24/16kg 6 C2b 20 KB Swings 9 Toes To bars 25 KB Deadlifts CrossFit Strength Part A: Pendlay rows 8-8-6-6-4-4 Part B: 4
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up for a heavy complex for the day: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Squat Snatch Metcon: 20 Min EMOM, For Max reps: 1.) Double Unders 2.) 1DB Alt. Overhead Lunges #1x22.5/15
CrossFit W.O.D Strength: Deadlift Every 03:00 x 6 Sets: 5-5-5-3-3-3 *Build up to a Daily heavy 3 Metcon: For Time: 12-9-6 C2b Pull Ups Box Jump Overs Rest 02:00 min For time: 21-15-9 Cals Row WallBall Shots #10/6 CrossFit Endurance 10 Rounds For Time: 10
CrossFit W.O.D Strength: C&J – On A 15:00 Min Running Clock, Build Up to a Heavy Clean And Jerk (Any Version) Metcon: E02:30MOMx5 Rounds: 200m Row Into Max reps C&J #50/35kg Crossfit Strength Part A: Bulgarian Split Squats 5x(8-8-6-6-6)\Per Leg
CrossFit W.O.D Strength: Romanian Deadlfit 10-10-8-8 *Hanging Knee Raises @2RIR In B\W Sets Metcon: 7 Rounds for Time, IGUG: 20 Cals Row\15 Cals Bike 15m HS Walk 20 Russian KB Swing #32/24
CrossFit W.O.D Strength: E02:30MOMx6 Sets: Build Up for load for the following Complex: (1+1+1+1) Snatch Pull Hang Power Snatch Hang Squat Snatch Overhead Squat Metcon: 12:00 Min Amrap: 20 Alt. DB Snatch #22.5/15 10 Lateral Burpees over the DB Weightlifting Part
CrossFit W.O.D Strength: Bent-Over Rows 8-8-6-6-4-4 *30-40 Sec Weighted Plank In B\W Sets. Metcon: 10 R.F.T: 1 Legless Rope Climbs 3 HSPU 6 WallBall Shots #10/6kg 9 Air Squats CrossFit Endurance 8 Rounds For Time: 12/9 Cals Bike 12 KB Goblet Squats #16/
CrossFit W.O.D Strength: On A 12:00 Min running Clock, Build Up to a 3RM Tng Power Cleans Metcon: 20:00 Min AMRAP: 5 Power Cleans #43/30 10 Lateral Burpees over the bar 15 Jump Squats CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 Part B: 3-4 Supersets:
CrossFit W.O.D Strength: Paused front Squats 4-4-3-3-2-2 (2 sec Pause at the bottom of each rep) Metcon: 3 R.F.T: 400m Run 15 Toes To Bars 9 Thrusters #43/30 CrossFit Endurance Part 1: C2 Rower: 500m Test For Time speed Rest 03:00 min Into 3
CrossFit W.O.D Skill: 15:00 Min Handstand Practice Metcon: E02:00MOMX6 Rounds: 2 Ring Muscle Ups 4 Burpee Box Jumps#60/50cm 8 2DB Devil's Press #2x22.5/15kg CrossFit Endurance 40:00 Min EMOM: 1.) 20 Walking Lunges 2.) 15 Plate GTOH #15/10 3.
CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double
CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges
CrossFit W.O.D Strength: Over-Head Squats E02:00MOMX7 Sets: 5-5-4-4-3-3-3 Metcon: 5 R.F.T: 5 Power Snatch #50/35 10 Lateral Burpees over The Bar Weightlifting Part 1: Snatch Deadlift High Hang Squat Snatch Paused Over Head Squat 3x(1+1+2) @50-55% 3x(1+1+1) @55-65%
CrossFit W.O.D Strength: Front Rack Lunges 10-10-8-8-6-6 (Total) *In B\W Sets: 20-30 sec Hollow Hold\Weighted Hollow. Metcon: 8 RFT: 18 V-ups 12 Alt. DB Snatch #22.5/15 6 Burpee Pull Ups CrossFit Endurance 40:00 Min AMRAP 15 1DB Devil's Press #1x15/10
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build up to 2RM Thruster Metcon: 10:00 Min EMOM: 1.)8 Thrusters #35/50 2.)12\15 Cals Row CrossFit Strength Part A Back Squats 5x5, Build up to a set of a @1RIR For the day Part
CrossFit W.O.D Strength: Weighted Pull-ups 3-3-2-2-1-1-1 *In B\W Sets: 20-30 sec side Plank\Per Side. Metcon: 20:00 Min AMRAP: 15\12 Cals Row or 12\9 Cals Bike 9 Box Jump overs #60/50cm 6 Toes to Bars 3 Wallwalks CrossFit Endurance E05:00momx7 sets: 30
CrossFit W.O.D Strength: Deadlift E03:00MOMx5 Sets: 5 Deadlifts Metcon: 14:00 Min AMRAP: 400m Run 15 Alt. KB Goblet Lunges #24\16 30 KB Swings #24\16 CrossFit Endurance For Time: 1,600m Run Into 5 Rounds: 10 Burpees to target 20 Wallball Shots #10/6 30
CrossFit W.O.D Strength Paused Pendlay Rows. 6-6-6-4-4-4 *2 sec Pause at the top of each rep. *10-20 V-ups After Each set Metcon: E02:30MOMX5 Rounds: 200m Run into AMRAP- 6 Pull-Ups 6 STOH #43\30 CrossFit Strength Part A Push Press 5-5-3-3-3-3 *Build Up to a Heavy Triple
CrossFit W.O.D Skill: 12:00 Min Practice Double Unders Metcon: 25:00 Min AMRAP, In Pairs: 10 Deadlifts #100/70kg 20 V-ups 30 Air Squats *When Partner A works, Partner B Performs a 2KB Farmer's Carry for max Distance #2x16/24kg
CrossFit W.O.D Strength: E02:00x7 Sets: *Build up to a heavy complex: (1+1+2) Clean Pull Squat Clean Front Squats Metcon: 12:00 Min AMRAP: 4 Wallwalks 8 T2b 16 KB Swing #24/16kg 32 Double Unders Weightlifting Part 1: 5-6 sets: 3 pos. Deadlift 1 High
CrossFit W.O.D Strength: Romanian Deadlift 8-8-8-6-6-6 In B\W Sets: 30-40 Sec Weighted Plank Hold Metcon: For Time: 20 Bar Muscle Ups 40 Hang Power Cleans #60/43kg 60 Lateral Burpees Over The Bar Endurance For Time: 200-400-600-800-1000m Row (Or Twice the distance on the bike) 15 KB
CrossFit W.O.D Strength: Tempo Strict Press: 6-6-6-4-4-4 *@1251 Tempo: 2 sec at the top, 5 sec on the way down. Metcon: 20:00 Min EMOM For Max Reps On Each of the following: 1.) Cals Row\Bike 2.) Push-Ups 3.) Air Squats 4.) Barbell STOH #42/30kg CrossFit
CrossFit W.O.D Weightlifting: On a 15:00 Min Running Clock: *Build Up to a 3RM Hang Power Snatch Metcon: "Karen" For Time: 150 Wallball Shots #10/6 CrossFit Endurance 35:00 Min AMRAP: 50\40 Cals Row 24 KB Swing #16\12 18 Alt. Overhead Plate
CrossFit W.O.D Strength: Weighted Chin-Up: 3-3-3-2-2-2-2 *Build Up to A Heavy Double for the day Metcon: "FRAN" For Time: 21-15-9 Thrusters #43/30kg Pull-Ups CrossFit Endurance E04:00MOMX10 Rounds: 400m run 15 Plate GTOH #15/10 Max Sit-Ups In the Remaining
CrossFit W.O.D Strength: Back Squats E02:30MOMx5 Sets: 5 Back Squats Metcon: 18:00 Min AMRAP: 21\18 Cals Row \ 15\12 Cals Bike 15 Toes To Bars 20 Alt DB Snatch #1x15/22.5kg CrossFit Strength: Part A: Tempo Front Squats @41x1 4-4-4-3-3 Part B: On a
CrossFit W.O.D: Strength: Bench Press 5-5-3-3-2-2 Metcon: 10 Rounds For time: 10 Dual DBs Step-overs (#22.5/15x2) 5 Devill press (#22.5/15x2)
CrossFit W.O.D: Strength: Thruster 3-3-3-2-2-2 Metcon: 4 Rounds for time: 200m Run 10 Deadlift (#100/70) 6 Burpees over bar Weightlifting Part 1- 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2- High Hang Squat Snatch Hang Squat Snatch 7 x 1+1 55-75% 5 x
CrossFit W.O.D: Strength: E2MOM for 14min: 2 Squat clean 1 Jerk Metcon: E3MOM For 15min of: 20 Wallball (#10/6) 20 KB Swing (#24/16) 10 Handstand push-up Endurance: 5 Rounds For time: 1000/800m Row 20 Push-ups 20/14 Cal Bike 20 Jumps squat 30 Tuck-ups
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6 Metcon: 5 Rounds For time: 20 Jumps squat 10 Chest-to-bar 60 double unders 10 Power Snatch (#43/30) CrossFit Strength: Part A: Strict Press 5-5-3-3-2-2-2 Part B: 3-4 sets of: 3-5 Weighted Pull-ups + 8-12 Dual DB Z-press Metcon: 7min AMRAP of:
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: 16min AMRAP of: 500/400m Row // 26/20 Cal Bike 15 Dual DB Thruster (#22.5/15x2) 3 wall-walk Endurance: 38min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 KB Goblet Squat 15 KB Sumo deadlift High pull 20
CrossFit W.O.D: Strength: 15min Build up to heavy set of: 1 power snatch 1 hang power snatch Metcon: For Time: 80 Box jump overs 70 V-ups 60 DB Snatch (#22.5/15x1) 50 Front Squat (#60/40) 40 Alt. DB Hang clean & jerk (#22.5/15x1) Endurance: