Friday - 040823

CrossFit WOD Strength: Every 2:30 x 12:30 1 Deadlift + 2 Hang power clean + 3 Front squats Build to a heavy complex Metcon: AMRAP 15:00 20 Wallballs 10/6kg 10 Deadlifts 100/60kg 200m Run

Thursday - 030823

CrossFit WOD Strength: Strict Press Every 3:00 x 15:00 5 reps - Build to a heavy set of 5 Hold 2sec at the bottom of each rep Metcon: 6 Rounds for time: 12 Toes to bar 10 Thrusters 42/30kg 50 Double unders 15:00 Time cap Endurance:

Wednesday - 020823

CrossFit WOD Strength Upper body every 1:00 x 12:00 1. 5-12 Ring/Bar Dips - weighted or banded 2. Side Plank Hold x 20/20sec 3. 10/10 DB Renegade Row Metcon Amrap 3 x 4 Rounds 8 Burpees 15 American KTB Swings (24/16kg) 3 Ring muscle

Tuesday - 010823

CrossFit WOD Strength: Back Squat Every 3:00 x 15:00 5 reps - hold 2 sec at the bottom of each rep, Build to a heavy set of 5 Metcon Amrap 12 200m run 21 Front Squats 45/30kg 15 HSPU /15 HR Push ups 9 TTB / Vups Endurance

Monday - 310723

CrossFit WOD Strength Every 3:00 x 12:00 Bent Over barbell Row x 8-10 reps + Reverse Goblet lunges x 10-12 each leg Build to heavy in Both Metcon 5 Rounds For time: 12 burpees 4 Power Clean 60/40kg 8 Pull ups 4 Push press 60/40kg 16:00

Sunday - 300723

CrossFit WOD: Strength Every 1:00 x 12:00 1. 5-10 Strict Pull ups weighted or banded 2. 10-12 Z-press with DB 3. 30sec Hollow hold Metcon For Time: 400m run into: 4 rounds 25 Push ups 20 V-ups 10 Bar Muscle ups Into: 400m run 16:00 TC Endurance:

Saturday - 290723

CrossFit WOD: Strength: 12min build up load: Power Clean + Hang Squat Clean (1+1) Metcon: AMRAP in 16min of: 20 DB Snatch (#22.5/15) Row 250/200m 20 Knees-to-elbows

Friday - 280723

CrossFit WOD: Strength: Back Squat 5-5-4-4-3-3 Metcon: 7 Rounds for time: 10 DB Deadlifts (#22.5/15,x2) 5 C2B Pullups *EMOM - 4 Burpee Box Jumps CrossFit Strength: Part 1: 10-15 reps: Snatch Drop 20-30 % Part 2: Hang squat Snatch Squat Snatch 5 x 2+1 60-65% 5 x

Thursday - 270723

CrossFit WOD: Strength: 12min build up load for an RM3 Thruster (from the rack) Metcon: For time: 50 Knees-to-elbows 40 Goblet Lunges (#24/16) 30 Thrusters (#43/30) 20 Ring Dips 10 Burpee Ring Muscle-ups Endurance: AMRAP in 35min of: Row 500/400m 30 Box Jumps Run 400m 30 Ring

Wednesday - 260723

CrossFit WOD: Strength: E2MOM for 12min: Push-Jerk + Split Jerk (2+1) Metcon: "Fight Gone Bad" 3 Rounds for reps: 1min Wallballs (#10/6) 1min Sumo Deadlift High-Pulls (#35/25) 1min Box Jumps 1min Push-Press (#35/25) 1min Row (calories) 1min Rest Endurance: 4 Rounds for time: 20 KB

Tuesday - 250723

CrossFit WOD: Strength: E2.5MOM for 5 sets (12:30min) Bulgarian Split Squat 4-4-4-4-4 (each leg) Metcon: For time: Run 800m Then 9 Rounds of: 7 Russian KB Swings (#32/24) 5 HSPU 1 Rope Climbs Endurance: AMRAP in 40min of: Run 200m 1-2-3-4... Rounds of "Cindy" Round

Monday - 240723

CrossFit WOD: Strength: Deadlift 5-5-3-3-3 Metcon: For time: 10-8-6-4-2 Hang Squat Cleans (#70/50) Bar Muscle-ups *30 Double Unders after each set Endurance: For time: Run 1600m 300 Situps 200 KB Swings (#16/12) 100 Goblet Lunges (#16/2) Run 1600m *Split reps as you like (not runs) Gymnastics: Skill-

Sunday - 230723

CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 12min of: 8 Burpees 16 KB Front Rack Lunges (#24/16,x2) 8 KB S2OH (#24/16,x2) 16 KB Deadlifts (#24/16,x2) Endurance: 4 Rounds for time: 400m Run 20 Burpee Box Step-overs 800m Row 30 Pushups

Saturday - 220723

CrossFit WOD: Strength: 6 Sets: 4 Strict Press 3 Sandbag to shoulder *Rest 2:30 Metcon: For time: 100m (5x20m) Sandbag Bearhug Carry (#75/45) 50 Pushups 50 Wallballs (#10/6) 50 Pullups 50 Medball Situps (#10/6) 100m (5x20m) Sandbag Bearhug Carry

Friday - 210723

CrossFit WOD: Strength: Overhead Squats 10-10-10 Metcon: 6 Rounds for max reps: 2min AMRAP: 38 Double Unders 12 Pushups on DBs Max DB Hang Squat Cleans on the remaining of the 2min (#22.5/15,x2) *Rest 1min between amraps Weightlifting: Part 1: Snatch Balance 6-7 sets: 2 Snatch Balance

Thursday - 200723

CrossFit WOD: Strength: Tempo Back Squat @50X1 15min build to an RM3 Metcon: 2 Rounds for time: 50 Air-Squats 12 Power Cleans (#70/45) 50 Situps Endurance: 6 Rounds for time: Bike 30/24 Cal 15 Ring Rows 15 Knees-to-elbows 15 Back extensions CrossFit Strength: Part 1- 10 min: 3