CrossFit WOD: Strength: E3MOM for 15min: 4 Weighted Pushups Max Unbroken Pushups (not weighted) Metcon: For time: 3 Rope Climbs 30 KB Swings (#24/16) 2 Rope Climbs 30 Goblet Squats 1 Rope Climbs 30 Goblet Squats 2 Rope Climbs 30 KB Swings 3 Rope Climbs Weightlifting: Part 1: 5
CrossFit WOD: Strength: Hang Power Snatch - 12min build up to an RM3 Metcon: For time: 50-40-30-20-10 Situps 8 Devil-Power Cleans (#22.5/15, x2) Endurance: For time: Row 1500/1200m Then 10 Rounds of: 10 Burpee Pullups 10 KB Goblet Walking Lunges steps (#16/12) Then Row 1500/1200m
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
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
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
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
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
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+
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
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)
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
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
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
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
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
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