CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Use DBs/KBs/Barbell Metcon: In Pairs, i-go-you-go AMRAP in 16min: 3 Sandbag Over Shoulder (#75/45) 6 Ring Dips 9 V-Ups *One work, one rest - Switch every full round Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High
CrossFit WOD: Strength: Strict Press 15min build up to an RM1 Metcon: For time: 21-15-9 reps of: Front Squats (#40/30) HSPU Run 400m Endurance: AMRAP in 38min of: 1 Stairs Ascends 12 Burpees 12 Plate G2OH (#20/15) 12 Toes-to-bar 12 Box Jumps *add one rep to each drill
CrossFit WOD: Strength: Weighted Pushups 5-5-4-4-3-3 *10-20sec L-Sit hold after each set (any style or scale) Metcon: For time: 50-40-30-20-10 Air-Squats 20 DB Snatch (#22.5/15,x1)
CrossFit WOD: Strength: Tempo Back Squats @33X1 2-2-2-2-2-2 *Rest 3:00 Metcon: AMRAP in 15min of the ladder: 3-6-9-12… +3 Pullups KB Swings (#24/16) Box Jump Overs Endurance: 8 Rounds for time: Run 400m 32 Air Squats 24 Cal Row 16 Pullups
CrossFit WOD: Strength: 12min build up load for: Hang Power Clean + Hang Squat Clean (1+2) Metcon: 2 Rounds for time: 45 Toes-to-bar 45 Wallballs (#10/6) Run 800m
CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 6min of: 10 Power Snatch (#43/30) 20 Jumping Lunges Into: AMRAP in 6min of: 10 S2OH (#43/30) 20 Situps
CrossFit WOD: Strength: E2.5MOM for 15min: Overhead Lunges 6-6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: 30 Double Unders 25-20-15-10-5 Dual KB Deadlifts (#32/24,x2) 15m Handstand Walk (or 30m bear walk)
CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM4 Metcon: For time: Row 500/400m 25 DB Power Clean and Jerks (#22.5/15,x2) 50 Box Jump Overs 25 DB Front Squats (#22.5/15,x2) Row 500/400m Weightlifting: Part 1: 5-6 sets: 2 High Hang
CrossFit WOD: Strength: Barbell Bent-over Rows 5-5-5-5-5 *Rest 2:30 Metcon: For time: 10-8-6-4-2: Hang Power Cleans (#50/35) Burpees over bar HSPU Endurance: 5 Rounds for time: Row 500/400m 40 Medball Situps (#10/6) 30 Wallballs 20 Pullups
CrossFit WOD: Strength: Front Squats 3-3-2-2-2-2 Metcon: AMRAP in 14min of: 1 Rope Climb 6 Toes-to-bar 9 KB Swings (#24/16)
CrossFit WOD: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement go back
CrossFit WOD: Strength: 12min build up to an RM1 Push-Press Metcon: 4 Rounds for max reps: 3min AMRAP: Run 200m 10 Dual DB Box Step-ups (#22.5/15,x2) Max DB S2OH on remaining time (#22.5/15,x2) *Rest 1:00 between amraps
CrossFit WOD: Strength: Barbell Good Mornings 8-8-6-6-6 *rest 2:00 Metcon: “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
CrossFit WOD: Strength: E3MOM for 15min (5sets): 5 Dual DB Z-Press 1 L-Rope Climb Metcon: 3 Rounds for time: 20/16 Cal Bike 15 HSPU 10 Burpee Box Jump Overs 5 Ring Muscle-ups
CrossFit WOD: Strength: Overhead Squats 4-4-4-4-4 Metcon: 8 Rounds for time: 9 Hang Power Snatch (#35/25) 40 Double Unders Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Build to heavy rep : Squat Snatch 5 x 2 60-70% 5 x 1 75-90% 3 x
CrossFit WOD: Strength: 12min build up load for an RM1 Cluster Metcon: AMRAP in 16min of the ladder: 25 Russian KB Swings (#32/24) 15 Goblet Squats 1-2-3-4… +1 Rope Climbs Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row