Monday - 040324 CrossFit WOD: Strength: Overhead Lunges 4-4-4-4-4 *Rest 2:00 between sets Metcon: AMRAP in 20min of: 200m Farmer Carry (#22.5/15,x2) 20 Wallballs (#10/6) 20 Pullups Endurance: 7 Rounds for
Sunday - 030324 CrossFit WOD: Strength: E2.5MOM for 6 sets (15min): Hang Squat Clean + Front Squat (1+2) Metcon: For time: 40 S2OH (#43/30) 40 Box Jumps 60 Pushups 60 V-Ups
Saturday - 020324 CrossFit WOD: Metcon: CrossFit Open Workout 24.1: For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches,
Friday - 010324 CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 *Rest 2:00 Metcon: 5 Rounds for time: Run 400m 12 Thrusters (#43/30) Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat
Thursday - 290224 CrossFit WOD: Strength: E3MOM for 15min: Back Squat 4-4-3-3-2 Metcon: 7 Rounds for time: 9 KB Swings (#24/16) 6 Goblet Jump Squats (#24/16) 3 Ring Muscle-ups Endurance: 4 Rounds for time:
Wednesday - 280224 CrossFit WOD: Strength: E2MOM for 14min: Power Snatch 2-2-2-1-1-1-1 Metcon: 3 Rounds for time: 16 DB Box Step-Overs (#22.5/15,x2) 25 Double Unders 16 HSPU 25 Double Unders
Tuesday - 270224 CrossFit WOD: Strength: Push-Press 5-5-5-3-3-3 Metcon: For time: 27-21-15-9-3 Hang Power Cleans (#43/30) Toes-to-bar Endurance: For time: 100 Wallballs (#10/6) 80 Plate G2OH (#20/15) 60 Burpee Box Jump Overs 80
Monday - 260224 CrossFit WOD: Strength: Romanian Deadlift 5-5-5-5-5 Metcon: AMRAP in 16min of: 1 Legless Rope Climb 2-4-6-8… DB Front Rack Lunges (#22.5/15,x2) Burpees Endurance: AMRAP in 38min of: Row 100-200-300-400m… +100m
Sunday - 250224 CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build to a heavy set of 2 reps Metcon: For time: Run 400m 50 Deficit Pushups (#20/10kg plates) Run 400m 50 KB Swings (#24/16)
Saturday - 240224 CrossFit WOD: Strength: Overhead Squat - 12min build up to an RM3 Metcon: CrossFit Open Workout 16.4: AMRAP in 13min of: 55 Deadlifts (#102/70) 55 Wall Ball Shots (#10/6) 55
Friday - 230224 CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6-6 (3/3) *Rest 2:30 Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Dual DB Power Clean and Jerks (#22.5/15,x2) 30 Double Unders Weightlifting: Part 1:
Thursday - 220224 CrossFit WOD: Skill: 20min Handstands Practice Metcon: For time: 55 Russian KB Swings (#32/24) 40 HSPU 25 Hang Squat Cleans (#60/40) 10 Burpee Bar Muscle-ups Endurance: For time: 50-40-30-20-10 Box Jumps
Wednesday - 210224 CrossFit WOD: Strength: 12min build up load for heavy 3-rep touch and go Power Cleans Metcon: 2 Rounds for time: Run 800m 30 Toes-to-bar 30 DB Snatch (#22.5/15,x1)
Tuesday - 200224 CrossFit WOD: Strength: Barbell Bent-over Rows 7-7-5-5-3-3 Metcon: AMRAP in 12min of the ladder: 3-6-9… +3 Overhead Squat (#60/40) Burpees over the bar Pullups Endurance: 4 Rounds for max reps: 1min Burpees
Monday - 190224 CrossFit WOD: Strength: Tempo Back Squat @40X1 4-4-3-3-2-2 Metcon: AMRAP in 18min of: 10 Ring Dips 20 KB Sumo-Deadlift High Pulls (#32/24) 30 Double Unders Endurance: 5 Rounds for time: Row 500/
Sunday - 180224 CrossFit WOD: Strength: 12min build load for the complex: Strict Press + Push-Press (1+3) Metcon: 7 Rounds for time: 9 DB Burpees (#22.5/15,x2) 6 DB Front Rack Lunges 3 Bar
Saturday - 170224 CrossFit WOD: Strength: 12min build up to a heavy 1-rep Clean and Jerk *Aim to reach 90% of your planned max attempt for the metcon Metcon: CrossFit Open Workout 15.1 Two Parts
Friday - 160224 CrossFit WOD: Strength: E2.5MOM for 15min: Bulgarian Split Squat 8-8-6-6-4-4 Metcon: 3 Rounds for time: 500/400m Row 21 HSPU 12 DB Box Step-Overs (#22.5/15,x2) Weightlifting: Part 1: 6
Thursday - 150224 CrossFit WOD: Strength: Deadlift - 15min build to a heavy set of 5 reps Metcon: AMRAP in 20min of the ladder: 25 Double Unders 5-10-15… Pullups (+5 each round) 25 Air-Squats Endurance: 6
Wednesday - 140224 CrossFit WOD: Strength: E2.5MOM for 15min: Thrusters 3-3-3-2-2-2 Metcon: In Pairs, I-go-you-go AMRAP in 16min: 10 DB Deadlifts (#22.5/15,x2) 6 DB Hang Power Cleans 4 DB Thrusters *Switch every
Tuesday - 130224 CrossFit WOD: Skill: 15min Rope Climb practice Advanced - Practice Legless L-Sit Climbs Metcon: AMRAP in 14min of: 3 Hang Squat Cleans (#70/45) 6 Ring Dips 9 Box Jumps Over Endurance: 8
Monday - 120224 CrossFit WOD: Strength: Weighted Pullups 5-5-5-5-5 *Rest 2:00 Metcon: For time: Row 500/400m 2 Rounds of: 30 Deadlifts (#50/35) 30 Pushups Bike 30/24 Cal 2 Rounds of: 12 S2OH
Sunday - 110224 CrossFit WOD: Strength: Split Jerk 3-3-3-2-2-2 Metcon: 5 Rounds for time: 10-8-6-4-2 Devil-Presses (#22.5/15,x2) 12 Pullups Run 200m w/DB (#22.5/15,x1)
Saturday - 100224 CrossFit WOD: Strength: E2.5MOM for 15min: Front Rack Lunges 8-8-6-6-6-6 Metcon: CrossFit Open Workout 12.4 AMRAP in 12 minutes: 150 Wall Ball Shots (#10/6) 90 Double-Unders 30 Ring Muscle-Ups
Friday - 090224 CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 50 Double Unders 8 Dual KB Thrusters (#24/16,x2) Run 200m 8 Dual KB Thrusters Weightlifting: Part 1: 10 sets: 1