CrossFit W.O.D: Strength: 14min build to a heavy 2-rep Thruster (from the rack) Metcon: For time: 2-4-6-8-10 Hang Squat Clean (#70/45) 1-2-3-4-5 wall walks Endurance: 10Min AMRAP of: 10 Devil press (#15/10,x2) 16 DBs front rack Lunges (#15/10,x2) -1min rest- 10Min AMRAP of:
CrossFit W.O.D: Strength: Front Rack Lunges 6-6-6-4-4 Metcon: 5 Rounds For time: 15 Shoulder to overhead (#50/35) 10 Toes-to-bar 15 Dual DB Hang squat Cleans (#22.5/15,x2) 50 Double unders CrossFit Strength: Part A: 15min Build up to RM1 Bar dip Part B: 3 super
CrossFit W.O.D: Strengh: Push Press 5-5-5-5-5 Metcon: 16min AMRAP of: 15 Box jump Overs 15/12 Cal row // 12/9 Cal bike 10 Wall Balls (#10/6) 3 Ring muscle ups Endurance: 38Min AMRAP of: 10-20-30-40.. DBs Thruster (#15/10,x2) Plate Ground to overhead (#15/10,x1)
CrossFit W.O.D: Strength: 15min Find RM2 Hang Power Cleans Metcon: For Time: 400m Run 50 Hang Power Snatch (#43/30) 50 Burpee Over bar 5 Rope Climb 400m Run Endurance: For time: 2 Rounds For time: 1000m row 70 KB swing (#16/12) 55 Goblet step up (#16/
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-4 Metcon: 10min AMRAP of: 3-6-9-12-15 DBs Front Squat (#22.5/15,x2) Hand Release push-ups CrossFit Strength: Part A: Back Rack Lunges 6-6-4-4-2-2-2 Part B: 3 Super sets: 30 Sec wall squat + 8 Heel elevated goblet squat *Rest 1min after each set
CrossFit W.O.D: Skill: 15min Work to Handstand Walk/Free Metcon: 20min AMRAP of: 200m Farmer Carry (#32/24,x2) 30 Jump squats 20 Db Snatch (#22.5/15,x1) -1min Rest after round-
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 7min AMRAP of: 10 Deadlift (#100/70) 3-6-9-12-15… Burpees over bar -1min Rest- 7min AMRAP of: 3 Wall Walks 12 DBs Thrusters (#22.5/15,x2) -1min Rest- Weightlifting: Part 1: 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part
CrossFit W.O.D: Strength: E2MOM For 12min: 1 Power Clean With Pause Knee (1sec pause) 1 Hang Power Clean 1 Push Jerk Metcon: 7 Rounds For time: 8 Burpees Box jump 10 KB Swing (#32/24) 14 Goblet Lunge (#32/24) Endurance: E2mom for 36min: 1-2: 200m run 3-4:
CrossFit W.O.D: Strength: Bent over row 6-6-5-5-4-4 Metcon: For Time: 70 Double unders 50 Pull ups 70 Double unders 50 Front Squats (#50/35) 70 Double unders CrossFit Strength: Part A: Back Squat 22 min find RM1 Part B: 3 Sets: 6/6 Dual KB suitcase deficit lunge
CrossFit W.O.D: Strength: 15min build up to RM1 For Squat Snatch Metcon: 16min AMRAP of: 200m run 15 Handstand push-ups 10 DBs Step up (#22.5/15,x2) Endurance: 6 Rounds For time: 30/24 cal Row 20 Jump Squat 15 DB Snatch (#15/10,x1) 20 Burpee
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon For time: “KAREN”: 150 Wallballs (#10/6) Endurance: 40min AMRAP of: 400m Run 15 KB Swing (#24/16) 12 Burpees box jump over 15 Wallballs (#10/6) 20 Medball russian twist
CrossFit W.O.D: Strength: Strict Press 3-3-3-3-3 Metcon: E4MOM for 20 min: 20 Box Jump overs 15 Shoulder to overhead (#50/35) *Max Toes to bar till 3:45 *your score-total Toes to bar CrossFit Strength: Part A: Push Jerk 5-5-3-3-1-1-1 Part B: 3-4 Sets: 8/8 Z-Press With
CrossFit W.O.D: Metcon: OPEN-25.3: For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (#102/70) 5 wall walks 25 cleans (#61/38) 5 wall walks 25 snatches (#43/29) 5 wall walks 50-calorie row Time cap: 20 minutes
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-4 Metcon: IN TEAMS OF 2: 2 Rounds for time: 400m Run with ball(#10/6) 100 Push-ups 75 Wallballs (#10/6) 50 Cest-to-bar 25 Burpees Box Jump Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch
CrossFit W.O.D: Strength: Push Jerk 15min Build up to RM2 Metcon: 16min AMRAP of: 400m Run 10 Front Squat (70/45) 20 Handstand push-ups Endurance: 10 Rounds for time: 250/200 m row // 15/12 cal bike 20 DBs Thruster (15/10,x2) 10 Pull-ups
CrossFit W.O.D: Strength: E2MOM for 12min 1 Snatch Pull 1 Squat Snatch 1 Overhead Squat Metcon: 6 Rounds for time: 15 Pull-ups 10 Power Cleans (#43/30) 10 Burpees over bar 15 Push press (#43/30) CrossFit Strength: Part A: Romanian Deadlift 18min find heavy 3 rep Part