CrossFit WOD: Strength: 12min build up to an RM3 Thruster (from the rack) Metcon: 3 Rounds for time: 24 Wallballs (#10/6) 12 HSPU 6 Burpee Box Jump Overs 3 Sandbag Over Shoulder (#75/45) Weightlifting: Part 1: 6-7 sets: 1 Drop Snatch 1 OH squat (slow) 55-65% Part 2:
CrossFit WOD: Strength: Weighted C2B Pullups 2-2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 30 DB Snatch (#22.5/15) 30 DB Situps Endurance: For time: 50-40-30-20-10-20-30-40-50 Air-Squats Double Unders Situps Run 200m
CrossFit WOD: Strength: Back Squat 15min build up to an RM3 Metcon: “Nate” AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24)
CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Bentover Rows 4-4-3–3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (#43/30) Burpees over the bar 1 Rope Climb Endurance: AMRAP in 40min of: Row 500/400m 1-2-3-4… +1 Rounds of “Cindy” (5 Pullups, 10 Pushups, 15 Air-Squats)
CrossFit WOD: Strength: E2MOM for 14min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 16min of: 9 V-Ups 6 DB Overhead Lunges (#22.5/15,x1) 1 Wall Walk Endurance: 10 Rounds for time: Run 400m 21 Wallballs (#10/6) 15 Pushups Gymnastics: Skill- HeadStand to Free Kipping HSPU
CrossFit WOD: Strength: Push-Jerk (touch and go) 5-5-5-5-5 Metcon: 5 Round for time: 12 KB Swings (#24/16) 8 Box Jumps 12 Pullulps 8 Box Jumps
CrossFit WOD: Strength: Barbell Lunges (behind the neck) 6-6-6-6-6 (3/3) Metcon: For time: 200m Farmer Carry (#22.5/15,x2) Then 3 Rounds of: 21 DB Power Cleans (#22.5/15,x2) 15m Handstand walk Then 200m Farmer Carry
CrossFit WOD: Skill: 20min Handstands practice Metcon: For time: 15-12-9 Devil-Press (#22.5/15,x2) 12-9-6 Ring Muscle-ups 50 Double Unders Weightlifting: Part 1: 6-7 sets: 1 Muscle Snatch 1 Drop Snatch 50-60% Part 2: Snatch Deadlift Below the knee Hang Squat snatch 5 x 1+2 60% 5 x
CrossFit WOD: Strength: E2.5MOM for 15min: Floor Press 6-6-5-5-4-4 Metcon: AMRAP in 20min of: Run 400m 15 KB Thrusters (#24/16,x2) Endurance: 5 Rounds for time: 1 Stairs Ascend 30 Box Jumps Row 500/400m 30 Knees-to-elbows
CrossFit WOD: Strength: 15min build up load for the complex: 1 Power Clean 1 Hang Squat Clean 2 Front Rack Lunges (1/1) Metcon: For time: 80 Wallballs (#10/6) 40 Box Jump Overs 80 DB Snatch (#22.5/15)
CrossFit WOD: Strength: Tempo Front Squats @32X2 3-3-2-2-1-1 Metcon: 3 Rounds for max reps: 4min work, 1min Rest: 10 Situps 7 C2B Pullups 4 DB Burpee Box Step Overs (#22.5/15,x2) Endurance: AMRAP in 35min of: Row 500/400 20 Pullups Run 400m 50 Air-Squats
CrossFit WOD: Strength: E2.5MOM for 12:30 Strict Press 4-4-4-4-4 Metcon: 5 Rounds for time: 7 Toes-to-bar 14 Russian KB Swings (#32/24) Run 200m 14 Goblet Squats (#32/24) 7 HSPU Endurance: For time: 100 Wallballs (#10/6) 100 Jumping Lunges 100 Plate G2OH (#20/15) 100 V-Ups
CrossFit WOD: Strength: Wighted Ring Dips 5-5-3-3-3 Metcon: AMRAP in 12min of: 5 Hang Squat Cleans (#40/30) 5 Burpees over the bar 1-2-3-4… Rope Climbs
CrossFit WOD: Strength: Romanian Deadlift 8-8-8-8-8 Metcon: For time: 50-40-30-20-10 Double Unders 12 DB Clean and Jerks (#22.5/15,x2)
CrossFit WOD: Strength: Overhead Squat 3-3-2-2-2-2 Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 10 Box Jump Overs 2-4-6-8-10 Bar Muscle-Ups Weightlifting: Part 1: 7 sets: 2 Muscle Snatch 50-65% Part 2: Snatch Pull Hang snatch Pull Hang squat snatch 5 x 1+1+2 60-70% 5 x 1+
CrossFit WOD: Strength: Bulgarian Split Squat 5-5-4-4-3-3 (each leg) Rest 2:00 Metcon: AMRAP in 15min of: 8 DB Power Cleans (#22.5/15,x2) 3-6-9… +3 Ring Dips Row 150/100m Endurance: 6 Rounds for time: Run 800m 21 KB SDHP (#24/16) 15 V-Ups 9 Burpee Box Jump