CroosFit W.O.D: Strength: 5 Super Set Weighted dip 5-4-4-3-3 + 8/8 DB/KB Bent over row *1-1.5min rest btw set Metcon: For time: 9-15-21 of: Shoulder to overhead (#50/35) Devil Press (1x22.5/15) Weightlifting: Part 1: 6 sets: 2 High Hang Snatch 1 Pausing OH
CrossFit W.O.D: Strength: E1.5MOM for 12min: 1 Clean & Jerk Metcon: For time: 30m Handstand Walk // 60m Bear Walk 80 Squat Jump 100 KB Russian Swing (#32/24,x1) 30m Handstand Walk // 60m Bear Walk Endurance: EMOM for 42min: min 1- Burpees to target min 2- Push
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3-3 Metcon: 17min AMRAP of: 5 Hang Power Clean (#60/40) 2 Rope Climb 10 Front Squat (#60/40) 15 Burpee over bar CrossFit Strength: PART A: Bench press 3-3-2-2-1-1-1 PART B: 4 sets: 8-12 Feet Elevated Ring row *if you can add weight
CrossFit W.O.D: Strength: Split Jerk 3-3-2-2-1-1 Metcon: 4 Round: 2min AMRAP of: 40 Double Under 4-6-8-10-12… DBs Thruster (#2x22.5/15) -1 Min Rest- Endurance: 37min AMRAP of: 10-20-30-40-50-60… Plate Thruster (#20/15) Knee-to-elbows Cal Row/Bike
CrossFit W.O.D: Strength: E2MOM for 14min 1 Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch Metcon: 14 min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Chest to bar Endurance: "EVA"-5 Rounds for time: 800m Run 30 KB Swing (#32/24,
CrossFit W.O.D: Skill: Handstand Push-ups ADV. Find RM1 for Deficit Strict/kip Handstand Push-ups Metcon: 6 Round for time: 15 V-ups 10 Box jump over 5 Hang Cluster (#50/35) CrossFit Strength: Part A: Pendlay Row 5-5-4-4-3-3-2-2 Part B: 3 Super Sets: 10/10 DB Upright Row + 5-8
CrossFit W.O.D: Strength: Push Press 5-5-3-3-2 + 8/8 DB Upright Row Metcon: “Open-23.2A” Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 7.5m + 7.5m) *Add 5 burpee pull-ups after each round.
CrossFit W.O.D: Strength: E2MOM for 12 Min Power Snatch 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Hang Power Snatch (#50/35) 20 DBs Suitcase Lunge (#22.5/15, x2) 30 Sit ups Weightlifting: Part 1: 10 sets: 1 Snatch Balance 65-90% Part 2: Pausing Snatch Snatch 8 x
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 4-4-3-3-2-2 Metcon: For Time: 400m Run 30 Toes-to-bar 30 DBs Squats (#22.5/15x2) 30 DBs Push Press (#22.5/15x2) 400m Run CrossFit Endurance: 40min AMRAP of: 30 Medball Cleans (#10/6) 20 V-ups 10 Burpees Box Jump *Every 5
CrossFit W.O.D: Strength: E2.5MOM for 15 min: 1 Squat Clean 2 Jerk 1 Hang Squat Clean Metcon: EMOM 18min for max rep: 1)Double Under 2) Hang Clean & Jerk (#50/35) 3)V-ups CrossFit Strength: PART A: Deadlift 20min work 6-6-6-5-5-3-3 start with around 70% and
CrossFit W.O.D: Strength: 6 Super set: Romanian Deadlift 8-8-8-6-6-6 + 40-60 Sec Heavy Farmer Hold (with Kbs/Dbs) *Rest 1-2min between set Metcon: 11min AMRAP of: 2 Rope Climb 6-8-10-12-14-16… Front Reck Lunge (43/30) CrossFit Endurance: 15min AMRAP of: 100 Double Unders 20m Walking Lunges 20 DB Snatch
CrossFit W.O.D: Strength: 12 min find RM3 for Weighted Push-ups Metcon: 4 Min AMRAP- 1 Min Rest For 20min: 5 Devill press (#22.5/15x2) 20 Wallballs (#10/6) 35 Double Under CrossFit Endurance: 6 Rounds for time: 400m Run 20 Wallballs (#10/6) 20 KB Sumo Deadlift
CrossFit W.O.D: Strength: Overhead Squat 6-6-4-4-2-2 Metcon: 5 Rounds for time: 20 Box Jump over 15 Sumo Deadlift High Pull (#50/35) 10 Burpee Box Jump Over 15 Pull-ups CrossFit Strength: PART A: Front Squat 4-4-2-2-1-1-1 PART B: 3-4 Sets: 10 Band face Pull + 30 Sec Wall Squat
CrossFit W.O.D: Skill: Rope Climb (15 Min) ADV.: Every 1.5 min x 8 2-3 Rope Climb Legless if you can Metcon: “Open 21.1” For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15
CrossFit W.O.D: Strength: 14min work to: Squat Clean 3-3-2-2-1-1 Metcon: 15 Min AMRAP of:: 10 Shoulder to overhead (#60/40) 15 Burpees Over bar 20 Sit-ups Weightlifting: Part 1: 8 sets: 1-2 Snatch Balance 60-85% Part 2: Snatch DL TnG Snatch 8 x 1+1 65-80% Snatch 6
CrossFit W.O.D: Strength: Weighted Dip (ring/bar) 5-5-5-3-3-3 + 60 m Sandbeg Bearhug walk Metcon: 11min AMRAP of: 8 DBs Hang Power Clean (#22.5/15x2) 10 Wallballs (#10/6) 12 DBs Step Ups (#22.5/15x2) CrossFit Endurance: 36min AMRAP of: 1000/800m Row 30 KB Swing (#24/