Saturday - 130124
CrossFit WOD: Strength: E2MOM for 12min: Barbell Good Morning 8-8-8-8-8-8 Metcon: 3 Rounds for time: 25 Knees-to-elbows 20 DB Power Cleans (#22.5/15,x2) 15m Handstand Walk (or 30m bear walk)
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Friday - 120124
CrossFit WOD Strength: 15min build up to an RM3 Strict Press Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Cal Bike Burpees Dual DB Box Step-overs (#22.5/15,x2) Skills: Main 1: 3 Rounds ATG split squat 5/5 Deadhang 1 min accumulation Lateral box step down 5/5 3/3
Thursday - 110124
CrossFit WOD: Strength: 12min build up load for: Hang Squat Clean + Front Squat (1+1) Metcon: AMRAP in 15min of: 30 Situps 12 Hang Power Cleans (#50/35) 9 Ring Dips Endurance: 4 Rounds for time: Row 500/400m 30 Wallballs (#10/6) 30 Box Jumps Row 500/400m 30
Wednesday - 100124
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Rest 2:00 between sets Metcon: For time: 200m KB Front Rack Carry (#32/24,x2) 70 Double Unders 5 Legless Rope Climbs 50 Double Unders 3 Legless Rope Climbs 30 Double Unders 1 Legless Rope Climb 200m KB Front Rack
Tuesday - 090124
CrossFit WOD: Strength: Weighted C2B Pullups 3-3-3-2-2-2 Metcon: 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Hang Power Cleans (#40/30) 1min V-Ups 1min DB Snatch (#22.5/15,x1) 1min Row (calories) 1min Rest Endurance: For time: Run 1200m 150 KB Swings (#16/12) 100 Pullups 50
Monday - 080124
CrossFit WOD: Strength: Tempo Front Squat @3331 3-3-2-2-2-2 Metcon: 10 Rounds for time: Run 200m 7 Toes-to-bar 4 Devil-Presses (#22.5/15,x2) Endurance: 10 Rounds for max reps: 3min AMRAP: 12/9 Cal Bike 9 Pushups 6 Burpees *Rest 1min between AMRAPs
Sunday - 070124
CrossFit WOD: Strength: 15min build to an RM1 Squat Snatch or practice techbique under light load Metcon: AMRAP in 12min of: 3-6-9-12… +3 Bar Muscle-ups 40 Double Unders
Saturday - 060124
CrossFit WOD: Strength: E2MOM for 12:30min: Romanian Deadlift 6-6-5-5-4-4 Metcon: For time: 50 Cal Bike Then 3 Rounds of: 12 Hang Power Snatch (#43/30) 12 Burpees over the bar Then Run 800m
Friday - 050124
CrossFit WOD: Skill/Strength: E1.5MOM for 13:30min (3sets, alternating): 1: 4-6 Strict False Grip Ring Pullups 2: 4-6 Strict Ring Dips 3: 5-15sec Ring Support L-Sit Into 4min to attempt “Yoti’s Complex”: 8 Strict Ring Dips 15 sec L-Sit 1 Eccentric Ring Muscle-up Metcon: For time: 10-9-8-7-6-5-4-3-2-1
Thursday - 040124
CrossFit WOD: Strength: Overhead Squat 5-5-5-5-5 Metcon: AMRAP in 16min of: 6 Box Jump Overs 8 Toes-to-bar 10 KB Overhead Lunges (#24/16,x1) Endurance: E4MOM for 36min: 50 Double Unders Then on remaining time max rounds of: 8 Plate G2OH (#20/15) 8 Plate Overhead Lunges 8 Burpees on
Wednesday - 030124
CrossFit WOD: Strength: E2MOM for 12min: Push-Press 5-5-4-4-3-3 Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Tuesday - 020124
CrossFit WOD: Strength: Paused Front Squats 2-2-2-2-2-2 *2sec pause at the bottom of each rep Metcon: 4 Rounds for time: 50 Double Unders 12 DB Box Step-Overs (#22.5/15,x2) 12 HSPU Endurance: For time: Row 1500m Then 10 Rounds of: 10m Burpee Broad Jumps 10 Pushups 10 Ring
Monday - 010124
CrossFit WOD: Strength: 12min build up load for a 3-pos Power Clean (Floor, Hang, High Hang) Metcon: For time: 24 Hang Power Cleans (#40/30) 24 Box Jumps 24 Toes-to-bar 24 Front Squats (#40/30) 24 Burpees 24 Ring Dips 24 KB Swings (#32/24) 24 Thrusters (#40/30) Endurance:
Sunday - 311223
CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique Advanced: E2.5MOM 2-3 Legless Rope Climbs Metcon: For time: 21-15-9 reps of: Deadlift (#100/70) Dual KB S2OH (#24/16,x2) Run 200m
Saturday - 301223
CrossFit WOD: Strength: E2MOM for 12min: Barbell Overhead Lunges 4-4-4-4-4-4 (2/2) Metcon: 10 Rounds for time: 8 Dual DB Power Cleans (#22.5/15,x2) 6 Toes-to-bar 4 Burpees Over DB
Friday - 291223
CrossFit WOD: Strength: E1.5MOM for 15min (alternating): 1 - 5 Barbell Bent-Over Rows 2 - 5 Dual DB Z-Press Metcon: AMRAP in 15min of: Run 400m Max Unbroken Ring Dips Skills: Main: 3 Rounds of: 5\5 Cossack Squats 5\5 pistols 5 Active ring German hangs 10 plate