Wednesday - 070824
CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build up to an RM3 Metcon: AMRAP in 12min of: 12 DB Deadlifts (#22.5/15,x2) 3 Burpees 9 DB Hang Power Cleans 3 Burpees 6 DB Push-Jerks 3 Burpees
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Tuesday - 060824
CrossFit WOD: Strength: Hang Power Clean 3-3-3-3-3 Metcon: 10 Rounds for time: 7 Medball Cleans (#10/6) 6 Box Jumps 5 HSPU Endurance: For time: Row 1500/1200m Then 6 Rounds of: 30 Situps 20 KB Swings (#16/12) 10 Burpees to target Then Run 1600m
Monday - 050824
CrossFit WOD: Strength: E3MOM for 15min: Front Squat 3-3-3-3-3 Metcon: AMRAP in 16min of: 10 KB Swings (#24/16) 8 Hang Squat Cleans (#43/30) 6 Toes-to-bar 4 Burpees 2 Rope Climbs Endurance: “Barbara” 5 Rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air-Squats *Rest 3min between rounds!
Sunday - 040824
CrossFit WOD: Strength: 12min build up to an RM1 Cluster Metcon: 4 Rounds for time: Run 400m (or Row/Bike equivalent) 16 KB Overhead Lunges (#24/16,x1) 32 Double Unders
Saturday - 030824
CrossFit WOD: Strength: 14min build up load for: Power Snatch + Overhead Squats (1+2) Metcon: AMRAP in 15min of: 60m Sandbag Carry (4x15m) (#75/45) 15 Pushups 15 Wallballs (#10/6)
Friday - 020824
CrossFit WOD: Strength: E2MOM for 14min: Push-Press 3-3-2-2-1-1-1 Metcon: For time: 30 Pullups 30 Box Jumps 30 Hang Power Cleans (#50/35) 30/24 Cal Bike 30 Pullups Weightlifting: Part 1: 7-8 sets: 2 Power Snatch (low catch) 60-80% Part 2: Deficit Snatch pull Deficit Snatch 7 x 1+2
Thursday - 010824
CrossFit WOD: Strength: High Hang Squat Clean 12min build up to an RM2 Metcon: 3 Rounds for max reps: AMRAP in 5min of: 14 Russian KB Swings (#32/24) 8 Ring Dips 2 Rope Climbs *Rest 2:30 between rounds Endurance: 10 Rounds for time: Row 300/250m 10 DB
Wednesday - 310724
CrossFit WOD: Strength: 15min build up to an RM5 Deadlift Metcon: AMRAP in 20min of: Run 200m 8 DB Thrusters (#22.5/15,x2) 10 Toes-to-bar
Tuesday - 300724
CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 50 Double Unders 21 DB Front Squats (#22.5/15,x2) 50 Double Unders 12 Strict Toes-to-bar Endurance: For time: 50-40-30-20-10 Cal Bike/Row Plate Russian Twists (#15/10) Pushups Plate Reversed Lunges
Monday - 290724
CrossFit WOD: Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: AMRAP in 13min of: 6 Deadlifts (#100/70) 12 Pullups 24 Lateral Bar Hops Endurance: AMRAP in 32min of: 30 Double Unders 10 Burpee Pullups 30 Double Unders 10 Burpee Box Jumps 30 Double Unders 10 Burpee Toes-to-bar
Sunday - 280724
CrossFit WOD: Strength: Paused Front Squat 5-5-4-4-3 *2 sec Pause at the bottom of the first rep of each set *Rest 2:00-3:30 Metcon: For time: 20-18-16-14-12-10-8-6-4-2 KB SDHP (#24/16) 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs
Saturday - 270724
CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks
Friday - 260724
CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at
Thursday - 250724
CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)
Wednesday - 240724
CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs
Tuesday - 230724
CrossFit WOD: Strength: Squat Clean - 15min build up to an RM2 Metcon: For time: 50-40-30-20-10 KB Swings (#24/16) Run 400m Endurance: 5 Rounds for time: Run 800m 100 Double Unders 50 Plate Russian Twists (#15/10) 25 KB SDHP (#24/16)