CrossFit WOD: Strength: Overhead Squat - 14min build up to an RM4 Metcon: For time: 10 Rounds for time: 12 Jumping Lunges 6 Hang Power Snatch (#40/30) 1 Legless Rope Climb Endurance: For time: 50-40-30-20-10 Cal Bike Toes-to-bar Wallballs (#10/6) Pushups
CrossFit WOD: Strength: E3MOM for 15min: 5/5 Single-arm DB Z-Press 15-30sec L-Sit Metcon: AMRAP in 14min of: 3-5-7-9…+2 Front Squats (#40/30) 7 KB Swings (#32/24) 7 Burpees
CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: For time: Run 400m 30 Ring Dips 50 V-Ups 30 DB Clean and Jerks (#22.5/15,x2) Run 400m Endurance: For time: Run 1600m 800m Row 400 Double Unders 200 Situps 100 KB
CrossFit WOD: Strength: Push Press 15min build up to an RM2 Metcon: 2 Rounds for max reps: 1:30min Max Dual DB Overhead Lunges (#22.5/15,x2) 1:30min Burpees 1:30min Deadlifts (#80/50) 1:30min Pushups 1:30min Rest Endurance: EMOM in 36min of: 1 - 20
CrossFit WOD: Strength: E3MOM for 15min: Clean Pull + Hang Squat Clean + Front Squat (1+1+3) Metcon: 7 Rounds for time: 3 Hang Power Cleans (#70/45) 6 HSPU 9 Box Jumps Run 200m
CrossFit WOD: Strength: Weighted Chinups 15min build up to RM3 Metcon: AMRAP in 15min of: 35 Air-Squats 20/16 Cal Row 5 Bar Muscle-Ups
CrossFit WOD: Strength: Bulgarian Split Squat 8-8-6-6-6 Metcon: For time: 100 S2OH (#43/30) *Every time you drop the bar - 5 Burpees over the bar Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Snatch grip push press behind the neck 1 OH Squat 40-60% Part 2: From Blocks
CrossFit WOD: Strength: 12min build up to a 3-rep touch and go Squat Clean Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Endurance: AMRAP in 35min of: 10 DB Burpees (#15/10,x2) 15 DB Deadlifts (#15/10,x2) 20 Pushups 25 Situps 30/24 Cal
CrossFit WOD: Strength: Push-Press 15min build up to an RM5 Metcon: For time: Run 800m 40 Hang Power Cleans (#43/30) 30 DB Suitcase Reversed Lunges (#22.5/15,x2) 20 C2B Pullups
CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Good Mornings 6-6-6-6-6-6 Metcon: AMRAP in 16min of: 10-20-30… +10 DB Snatch (#22.5/15,x1) 8 Box Jump Overs 1-2-3… +1 Rope Climbs Endurance: 10 Rounds for time: Bike 24/15 Cal 20 KB Swings (#16/12) 50 Double Unders 20
CrossFit WOD: Metcon: In Pairs for time: Run 400m together 100 Medball Passes (#10/6, 2.5m distance) 100 Pushups 100 Medball Situp-Passes (#10/6, synced) 100 Knees-to-elbows Row 1000m (switch every 200m) *One works and one holds dual KBs (#24/16) at front rack position (except for the run
CrossFit WOD: Strength: Snatch Balance 3-3-2-2-2-2 Metcon: For time: 27-21-15-9-3 Overhead Squats (#40/30) Burpees over the bar
CrossFit WOD: Strength: Front Squat 4-4-3-3-2-2 Metcon: AMRAP in 18min of: Run 200m 12 Hang Power Snatch (#35/25) 12 Toes-to-bar
CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique *Advanced: E3MOM: Max Unbroken Legless Rope Climbs Metcon: 3 Rounds for time: 25 Jump Squats 15 KB Swings (#24/16) 25 Jump Squats 7 Power Cleans (#60/40) Weightlifting: Part 1: 5 sets: 3 High hang squat snatch - pause 2
CrossFit WOD: Strength: Weighted Dips (bars) 4-4-3-3-2-2 *rest 2:00-3:00 Metcon: For time: 100 Double Unders Then 12-10-8-6-4-2 reps of: Front Squats (#50/35) HSPU Then 100 Double Unders Endurance: AMRAP in 37min of: 10 Burpees 10 Burpee Pullups 10 Burpee Box Jump Overs 10 Burpee Toes-to-bar 10 DB
CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *pause for 2sec at the knee both on the way up and on the way down Metcon: 2 Rounds for max reps: 2min Row (cal) 30sec Rest 2min Burpee DB Box Step-Overs (#22.5/15,x2) 30sec Rest 2min Toes-to-bar 30sec rest 2min Pushups