CrossFit WOD: Strength: Deadlift 2-2-2-2-2-2 Metcon: For time: Run 200m 42 KB SDHP (#24/16) Run 200m 21 Thrusters (#40/30) Run 200m 21 Thrusters Run 200m 42 KB SDHP Run 200m Weightlifting: Part 1: 6 sets: 1 High hang Snatch 1 Snatch Balance 1 Pausing OH Squat ( 3 sec
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+2+3) Metcon: 3 Rounds for time: 50 Situps 16 DB S2OH (#22.5/15,x1) 2 Legless Rope Climbs Endurance: AMRAP in 38min of: 10-15-20-25… Cal Bike 21 Russian KB Swings
CrossFit WOD: Strength: Back Squat 5-5-3-3-3 Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Skills: Main: 15 min for quality: Strength: Rings transition work Ring dips @2-3rir Technique: Ring tap swings Floor hip-pop to rings Cash out: 2 min hang Every break 5 burpees 2 min
CrossFit WOD: Strength: Barbell Bent-Over Rows 15min build to an RM4 Metcon: 10 Rounds For time: 6 Toes-to-bar 4 Devil Power-Cleans (#22.5/15,x2) 1 Wall Walk Endurance: 5 Rounds for time: Row 1000/800m 40 Walking Lunges Steps 20 Knees-to-elbows
CrossFit WOD: Strength: E2MOM for 16min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 16min of: 2-4-6-8… +2 Dual DB Farmer Lunges (#22.5/15, 2) Ring Dips Burpees Endurance: For time: 200 Cal Row 150 Wallballs (#10/6) 100 Burpees 50 Box Jump Overs *Split as you like
CrossFit WOD: Strength: Every 2:30 for 15min: Push-Jerk 5-4-3-3-4-5 Metcon: 5 Rounds for max reps: 3min work, 1min rest: 15/12 Cal Bike 8 Pull-ups 4 Hang Power Cleans (#60/40)
CrossFit WOD: Strength: 5 Sets: 6/6 Bulgarian Split Squat 6/6 Half Kneeling Strict DB/KB Press Rest 2:00 Metcon: For time: 50-40-30-20-10 Russian KB Swings (#32/24) 15m HS Walk (or 30m bear walk)
CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *Pause for 2sec at the knees (on the way up and on the way down) Metcon: 5 Rounds for time: 10 Dual KB Snatch (#24/16,x2) 10-8-6-4-2 Burpee Box Jump Overs 15 Weighted Situps (#20/15 plate) Weightlifting: Part 1: 6-7 sets: 2
CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 16min of: 20 Double Unders 6 Hang Squat Cleans (#60/40) 20 Double Unders 2 Rope Climbs *Drop the bar = 10 Burpees over bar Endurance: For time: Run 800m 100 Jump Squats Run 800m 100 KB Swings (#16/12) Run 800m
CrossFit WOD: Strength: 15min build up load for the complex: Front Squat Hang Power Clean Front Squat Power Clean Front Squat Metcon: For max reps: 0:00 - 4:00 Run 400m Max DB S2OH on remaining time (#22.5/15,x2) 4:00 - 8:00 Run 400m Max
CrossFit WOD: Strength: 15min build up to an RM2 Strict Press Metcon: AMRAP in 14min of the ladder: 2-4-6-8… +2 Dual KB Front Rack Lunges (#24/16,x2) Ring Muscle-ups Burpees Endurance: For time: Run 1200m Then 10 Rounds of: 5 Burpee Pullups 10 Plate G2OH (#20/15) 15 Situps
CrossFit WOD: Strength: Box Squat 4-3-3-3-2 Metcon: For time: 25 Toes-to-bar 50 Deadlifts (#60/40) 30 DB Hang Clean and Jerks (#22.5/15,x1) 50 Jump Squats 25 Toes-to-bar Endurance: AMRAP in 35min of: 10-20-30-40…. etc +10 Wallballs (#10/6) Push-ups Run 200m w/Medball
CrossFit WOD: Strength: E1.5MOM for 12min (8sets): 3 Weighted Pullups Metcon: 3 Rounds for time: Run 400m 21 Hang Power Cleans (#40/30) 12 Burpees over bar 3 Wall Walks
CrossFit WOD: Strength: 12min build up to an RM3 Floor Press Metcon: In Pairs: Row for max distance in 25min *Partner 1 Rows *Partner 2 does 2 rounds of: 2 Sandbag ground to shoulder (#75/45) 20m Sandbag Carry (any style) 6 Ring Dips
CrossFit WOD: Strength: 15min build up to an RM5 Thruster Metcon: DB “Fran” For time: 21-15-9 Dual DB Thrusters (#22.5/15,x2) Pull-ups Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch 5 x 1+1 65-75% 2 x 0+1 80% Part 3:
CrossFit WOD: Strength: Back Squat 2-2-2-2-2-2 *Rest 2:30 Metcon: AMRAP in 18min of: 8 DB Snatch (#22.5/15) 10 Lateral hops over DB 8 V-Ups 10 Lateral hops over DB Endurance: 10 Rounds for time: Row 400/300m 15 KB Swings (#16/12) 12 Clapping Push-ups 9 Box