Saturday - 091223

CrossFit WOD: Strength: Sumo-Deadlift 5-5-5-5-5 Metcon: 7 Rounds for time: 10 Hang Power Cleans (#40/30) 15 Wallballs (#10/6) *E2.5MOM - Run 200m

Friday - 081223

CrossFit WOD: Strength: Weighted Pushups 5-5-5-5-5 Metcon: For time: 45 Wallballs (#10/6) 45 Deadlifts (#100/70) 45 Cal Row 45 Pullups 45 Burpees Weightlifting: Part 1: 5 sets: 2 Push press behind the neck 1 Drop snatch 40-50% Part 2: Below the knee Pausing Snatch Snatch 8 x 1+

Thursday - 071223

CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) *20 Hollow Rocks after each set Metcon: AMRAP in 14min of the ladder: 4-6-8-10… HSPU 10 Dual DB Box Step-Overs (#22.5/15,x2) Endurance: 10 Rounds for time: 15/12 Cal Bike 10 Pushups 8 Plate G2OH (#15/10) 6

Wednesday - 061223

CrossFit WOD: Strength: 15min build up to an RM1 Push-Jerk Metcon: For time: 21-15-9 reps of: Hang Squat Cleans (#60/40) Ring Dips Burpees over bar Skills: HSPU Main: 4 sets: 8-10 Dual DB z-press Handstand wall hold\2-4 eccentric\elevated HSPU @2RIR TTB main: 4 sets 5-10 strict ttb\

Tuesday - 051223

CrossFit WOD: Strength: Squat Snatch 15min build to a heavy 1-rep or practice technique under light weight Metcon: AMRAP in 15min of: 12 DB Snatch (#22.5/15,x1) 9 Goblet Squats 6 Toes-to-bar Endurance: AMRAP in 40min of: Bike 15/12 Cal 50 Air-Squats Bike 12/9 Cal (Legs

Monday - 041223

CrossFit WOD: Strength: Paused Back Squats 3-3-3-2-2-2 *Pause for 3sec at the bottom of each rep Metcon: 2 Rounds for time: Run 800m 32 KB Swings (#32/24) 6 Rope Climbs Endurance: For time: 50 Cal Bike 100 Pushups 150 Wallballs (#10/6) 200 Situps 250 Double Unders

Sunday - 031223

CrossFit WOD: Strength: Weighted Chin-ups 4-4-3-3-2-2 Metcon: AMRAP in 16min of: 12 Wallballs (#10/6) 9 Pushups 6 Deadlifts (#80/50)

Saturday - 021223

CrossFit WOD: Strength: Every 2:30 for 12:30min (5sets) Hang Squat Clean + Front Squat + Jerk (1+2+1) Metcon: For time: 30 Toes-to-bar 15 Box Jump Overs 20 Ring Dips 15 Box Jump Overs 10 Bar Muscle-ups 15 Box Jump Overs 20 Ring Dips 15 Box Jump Overs 30

Friday - 011223

CrossFit WOD: Strength: Overhead Squat 3-3-2-2-1-1 Metcon: 7 Rounds for time: 12 DB Snatch (#22.5/15,x1) Row 250/200m 6 Burpee Box Jump Overs Weightlifting: Part 1: 5-6 sets: 2 Snatch Balance 65-75% 3 sets: 1 Snatch Balance 75-90% Part 2: Power Snatch (low catch) Hang squat Snatch

Thursday - 301123

CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for max reps: 1min Pullups 1min DB Snatch (#22.5/15,x1) 1min Box Jumps 1min Goblet Squats 1min V-Ups 1min Rest Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers 30 Situps 20 Pushups

Wednesday - 291123

CrossFit WOD: Strength: Front Rack Lunges 6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: Run 400m 10 Thrusters (#43/30) Skills: Main: TTB work: 10min EMOM 1. 10 Kip swing 2. 6-8 k2e 3. 10 toes to kb HSPU work: 10min EMOM 4. 4-8 pike/strict 5. 10-20 sec head/

Tuesday - 281123

CrossFit WOD: Strength: 15min build up to an RM3 Weighted Pushups Metcon: AMRAP in 10min of: 5 Deadlifts (#70/45) 4 Hang Power Cleans (#70/45) 3 Burpees over the bar Endurance: AMRAP in 35min of: 50 Double Unders 15 V-Ups 12 Medball Cleans (#10/6) 9 Pullups 6 Burpees

Monday - 271123

CrossFit WOD: Strength: Every 1:30 for 12min (8 sets): Snatch Pull + Power Snatch (2+1) Metcon: For time: Run 800m Then 3 Rounds of: 15 Hang Power Snatch (#40/30) 20 Knees-to-elbows 25 Wallballs (#10/6) Then Run 800m Endurance: In Pairs for time: 50-40-30-20-10-20-30-40-50 Cal Bike Box Jump

Sunday - 261123

CrossFit WOD: Strength: Hang Squat Clean 2-2-2-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Dual DB Front Squats (#22.5/15,x2) *30 Double Unders after each round

Saturday - 251123

CrossFit WOD: Strength: E2MOM for 14min: Weighted Pullups 5-4-3-3-3-2-1 Metcon: AMRAP in 12min of: 6 Overhead Squats (#60/40) 9 Toes-to-bar Run 200m

Friday - 241123

CrossFit WOD: Strength: Deadlift 2-2-2-2-2-2 Metcon: For time: Run 200m 42 KB SDHP (#24/16) Run 200m 21 Thrusters (#40/30) Run 200m 21 Thrusters Run 200m 42 KB SDHP Run 200m Weightlifting: Part 1: 6 sets: 1 High hang Snatch 1 Snatch Balance 1 Pausing OH Squat ( 3 sec