CrossFit W.O.D: Strength: E1.5MOM for 12min build heavy set of: 1 Power Clean 1 Hang Squat Clean Metcon: 5 Rounds for time: 400m run 15 Thruster (#43/30) 15 Push-ups Endurance: 42min AMRAP of: 1 stairs ascend with KB (#16/12x1) 20 Goblet squat (#16/12x1) 30
CrossFit W.O.D: Strength: Tempo Back Squat (@33x3) 4-4-3-3-2-2 Metcon: 9min AMRAP of: 4-8-12-16-20… Wall ball (#10/6) Handstand Push-ups Gymnastics: Skill: Butterfly Pull Up Strength: 20 Min Emom: Min 1- 8 Strict T2B Min 2- 25/25sec Copenhagen Plank Min 3- :30 Rope Climbs Min 4- 3-5 Barbell
CrossFit W.O.D: Strength: Weighted pull-up 5-5-4-4-3-3 Metcon: EMOM 16min For max rep: 1min- Cal Row/Bike 2min- Hang Clean & Jerk (#50/35) 3min- V-ups 4min- Wallwalk Endurance: 2 Rounds of: 8min AMRAP of: 50 Double unders 20 DB Snatch (#15/10x1) 15m DB Overhead Lunges (15/10x1)
CrossFit W.O.D: Strength: Front Squat 4-4-4-3-3-3 Metcon: 3 Rounds For time: 16 Handstand push-ups 12 Dual DB Step-ups over (#22.5/15x2) 2 Rope Climb
CrossFit W.O.D: Strength: 4 Super Sets: 3-5 Weighted Push-up + 15/15 KB Side Bend Crunches Metcon: For TIme: 60 Air Squat 100 Double unders 50 Front Squat (#43/30) 100 Double unders 40 Overhead Squat (#43/30) 100 Double unders Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch
CrossFit W.O.D: Strength: Every 2min for 14min build up to: Bent Over Row 8-8-5-5-3-3-3 Metcon: 20min AMRAP of: 200m Dual KB Farmer Carry (#32/24x2) 15 Dual DB Push-press (#22.5/15x2) 15 Dual DB Front Rack Lunges (#22.5/15x2) -1min Rest after each round- Endurance: 40min
CrossFit W.O.D: Strength: 15min Build Heavy Set of: 1 Squat Clean 1 Front Squat 1 Split/Push jerk Metcon: 8 Rounds For Time: 14 DB Snatch (#22.5/15x1) 7 Burpees Over DB CrossFit Strength: Part A: Push Press 18min Build up to RM2 Part B: 3 Super
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-6-6-6 + 20-30 Sec L-sit Metcon: 18min AMRAP of: 20 Box Jumps 10 Deadlift (#100/70) 20 Toes-to-bar 20/16 Cal Row // 15/12 Cal Bike Endurance: 3 Rounds of: 6min AMRAP of: 200m Run 15 KB Swing (#16/12) -1.5min rest-
CrossFit W.O.D: Strength: Strict Press 5-5-5-5-5 Metcon: 5min AMRAP of: 6 Hang Squat Clean (#60/40) 10 Pull-ups -1min Rest- 5min AMRAP of: 15 KB Goblet Step-up (#24/16) 15 KB Swing (#24/16) Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
CrossFit W.O.D: Strength: Every 2min For 16min: 1 Power Snatch 2 Overhead Squat 1 Hang Squat Snatch Metcon: 4 Rounds for time: 400m Run 10 Devil press (22.5/15x2) 4 Ring muscle up Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
CrossFit W.O.D: Skill: Pistol 15min Work practice for the pistol ADV.- try Heavy Goblet Pistol for 2-3 Rep each leg Metcon: For Time: 800m Run 50 KB Sumo Deadlift high pull (#32/24x1) 50m Bearhug Sandbag Walk (#75/45) 50 Push-ups 800m Run
CrossFit W.O.D: Strength: Weighted chin-up 5-5-4-4-4 + 20-30 Sec Arch Hold Metcon: 3 Rounds for time: 21 Burpees 15 Dual DB Squat (#22.5/15x2) 9 Toes-to-bar Wightlfting: Part 1: 5 sets: 1 High Hang snatch 1 Snatch Balance 45-60% Part 2: From blocks Snatch 4 x 2 60-75
CrossFit W.O.D: Strength: 12min Build Heavy Set: 2 Snatch Deadlift 2 Snatch Pull 1 Power Snatch Metcon: Every 2min For 20min: (A-B-A-B…) A)2min AMRAP of: 10 Wallball (#10/6) 10 Handstand Push-ups B)For time: 3 Rope Climb 16 Front Squat (#43/30) Endurance: 4 Rounds of:
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 13min AMRAP of: 15 Thruster (#43/30) 15 Box Jump overs 60 Mountian Climber CrossFit Strength: Part A: Pause Back Squat 4-4-3-3-2-2 *2 Sec pause the bottom Part B: 4 Sets: 8/8 Tempo Bulgrian Split squat (@22x2) Metcon: EMOM for
CrossFit W.O.D: Strength: Push-press 5-5-4-4-3-3 Metcon: 7min AMRAP of: 5-10-15-20 Overhead Lunges (#22.5/15x1) Cal Row/Bike -1min Rest- 7min AMRAP of: 10 Hang Power Snatch (#43/30) 20-40-60-80-100… Double unders Endurance: 6 Rounds for time: 20 plate Ground to overhead (#20/15) 1000/800m Row 20
Crossfit W.o.D: Strength: Every 2min For 14min Build Heavy complex: 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 5 Rounds For time: 400m run 20 KB Russian Swing (#32/24) 10 Chest-to-bar Endurance: 38Min AMRAP of: 400m Run 15 Devill press (#15/10x2) 15