Wednesday - 190624
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: AMRAP in 12min of: 3-6-9-12… Hang Power Cleans (#50/35) Toes-to-bar Box Jumps
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Tuesday - 180624
CrossFit WOD: Strength: Paused Push-Jerks 3-3-2-2-2 *Pause for 3sec at the bottom of the ‘dip’ before completing each rep Metcon: 7 Rounds for time: 35 Double Unders 8 DB Overhead Lunges (#22.5/15,x1) 6 Burpees over DB Endurance: AMRAP in 32min of: 9 KB SDHP (#24/16) 5
Monday - 170624
CrossFit WOD: Strength: 12min build up load for 3-pos Power Clean: 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Metcon: 5 Rounds for time: Run 200m 15-12-9-6-3 Ring Dips 3-6-9-12-15 KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 40 Situps 40 Back Extensions
Sunday - 160624
CrossFit WOD: Strength: Deadlift 15min build to an RM5 Metcon: AMRAP in 15min of: 5 C2B Pullups 10 Deficit Pushups (#20/10kg plates) 15 Jump Squats
Saturday - 150624
CrossFit WOD: Skill: Sandbag Over Shoulder - 12min practice technique Metcon: In Pairs, For time: 400m Sandbag Carry (#75/45) Then 10 Rounds i-go-you-go of: 3 Sandbag Over Shoulder 6 KB Push-Press (#24/16,x2) 9 Box Jump Overs *Complete the carry together, switch as you like
Friday - 140624
CrossFit WOD: Strength: Back Squat 3-3–2-2-2 Metcon: AMRAP in 18min of: Row 250/200m 12 Pullups Bike 15/12 Cal 12 Front Rack Lunges (#43/30) Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: Pausing Snatch (3 sec pause at knee level) Snatch 8 x 1+
Thursday - 130624
CrossFit WOD: Strength: Barbell Good Mornings 8-8-6-6-6 *15-25sec L-Sit hold after each set Metcon: For time: 10-8-6-4-2 DB Hang Squat Cleans (#22.5/15,x2) Burpee Box Jumps 15 Knees-to-elbows Endurance: In Pairs, AMRAP in 38min of: Partner A: Run 400m Partner B: AMRAP: 15 KB Swings (#16/12) 10
Wednesday - 120624
CrossFit WOD: Strength: 12min build up load for the complex: Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1) Metcon: “Kelly” 5 Rounds for time: 400m Run 30 Box Jumps 30 Wallballs (#10/6)
Tuesday - 110624
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-3-3-3 Metcon: 7 Rounds for time: 40 Double Unders 7 Hang Power Cleans (#50/35) 4 Bar Muscle-Ups
Monday - 100624
CrossFit WOD: Strength: 12min build up load for: Snatch Balance + Overhead Squat (1+1) Metcon: For time: 50 HSPU 50 Deadlifts (#60/40) 50 Box Jump Overs 50 V-Ups *Split reps as you like Endurance: 7 Rounds for time: Bike 30/24 Cal 21 Wallballs (#10/6) 15 Pushups 9
Sunday - 090624
CrossFit WOD: Strength: Push-Press 3-3-3-3-3 Metcon: AMRAP in 20min of: Run 200m 9 Toes-to-bar 5 Dual KB/DB Thrusters (#24/16, 2) 1 Rope Climb
Saturday - 080624
CrossFit WOD: Strength: Front Squat - 15 min build up to an RM2 Metcon: 2 Rounds for time: 15 Burpees 20 DB Clean and Jerks (#22.5/15,x2) 20 Pullups 15 Burpees 20m DB Front Rack Walking Lunges (#22.5/15,x2) 20 Ring Dips
Friday - 070624
CrossFit WOD: Strength: E2MOM for 12min: Hang Squat Snatch 2-2-2-1-1-1 Metcon: For time: 150 Wallballs (#10/6) *every break perform: 30 Double Unders 3 Ring Muscle-Ups
Thursday - 060624
CrossFit WOD: Strength: 15min build up load for the complex (from the rack): 1 Thruster 1 Push-Press 1 Thruster 1 Push-Jerk Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 12 Pushups 24 Lateral hops over bar Endurance: EMOM in 36min of: 1 - Max Burpee Pullups 2
Wednesday - 050624
CrossFit WOD: Strength: Tempo Deadlifts @X242 4-4-4-4 Metcon: For time: Run 400m Then 4 Rounds of: 8 Toes-to-bar 4 DB Box Step-Overs (#22.5/15,x2) 8 DB Push-Press (#22.5/15,x2) 4 DB Box Step-Overs Then Run 400m
Tuesday - 040624
CrossFit WOD: Strength: 15min build up to an RM2 Strict Press Metcon: For time: 27-21-15-9-3 Front Squats (#40/30) Russian KB Swings (#32/24) 3 Wall Walks Endurance: AMRAP in 36min of 10 Burpees 20 Single-arm Devil Press (#15/8,x1) 30 Wallballs (#10/6) 20 Shuttle runs (10m)