CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 12 KB Front Rack Lunges (#24/16,x2) 2 Rope Climbs 24 KB Swings (#24/16,x1) 2 Rope Climbs CrossFit Endurance: In Pairs for time: 90/72 Cal Bike (partner holds Plate OH #20/15) 150 Box Step
CrossFit WOD: Strength: Back Squat 3-3-3-2-2 Metcon: AMRAP in 7min of: 35 Double Unders 6 Hang Power Cleans (#70/45) 6 Strict Dips (Rings/Bars) *Rest 1:00 into: AMRAP in 7min of: 15/12 Cal Bike (20/15 Row) 6 Front Squats (#70/45) 6 Strict Pullups CrossFit Endurance:
CrossFit WOD: Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Rx: wear a 9/6kg vest *Split reps as you like (not the runs) *Scale down as needed CrossFit Endurance: Same as WOD Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min
CrossFit WOD: Strength: Push-Press 7-7-7-7-7 (touch and go) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#50/35) 5 Box Jump Overs 20-18-16-14-12-10-8-6-4-2 Situps CrossFit Endurance: For time: For time: 500 Double Unders 400 Situps 300 KB Swings (#16/12) *Split reps as you like *E5MOM - 1 Stairs Ascend (starting from
CrossFit WOD: Strength: Squat Clean 15min build up to an RM1 Metcon: 100 Wallballs for time as follows: 2:00 AMRAP 50 Double Unders 12 Toes-to-Bar Max Wallballs (#10/6) *Go until you get 100 Wallballs *Rest 1min between amraps *Time Cap 7 Sets
CrossFit WOD: Strength: Barbell Bent-over Rows 5-5-5-5-5 *10-20sec L-Sit after each set Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Front Squats (#22.5/15,x2) 1-2-3-4-5-6-7-8-9-10 HSPU Skills: Main: -explosive plate tuck ups -box/barbell drill -strict pull ups -strict ring dips Cash out: 6 min Amrap 2-4-6-8..pike push up/push
CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-5-3-3-3 Metcon: 7 Rounds for time: 7 Sumo-Deadlift High Pulls (#50/35) 7 Burpees over the bar 7 Toes-to-bar 7 V-Ups
CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 30 Hang Power Cleans (#50/35) 60 ABmat Situps 120 Double Unders 60 ABmat Situps 30 S2OH (#50/35) Gymnastics: Skill- Lache & Bar Swings Strength- 16 Min Emom: Min 1- 4/4 Negative Step Up Min 2- Max Ring/Bar
CrossFit WOD: Strength: E2MOM for 12min: Paused Overhead Squat 2-2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: AMRAP in 16min of: 30 Air-Squats 10 Hang Power Snatch (#40/30) 3 Ring Muscle-ups Endurance: EMOM for 36min: 1 - 15/12 Cal Bike 2 - 20 Wallballs (#10/6)
CrossFit WOD: Skill: 15min Handstands practice Metcon: For time: 21 Thrusters (#30/20) Run 200m 18 Thrusters (#40/30) Run 200m 12 Thrusters (#50/35) Run 200m 9 Thrusters (#60/40) Run 200m 6 Thrusters (#70/45) Run 200m Endurance: 10 Rounds for time: 21 Cal Bike 15 Knees-to-elbows 9
CrossFit WOD: Strength: Barbell Lunges (behind the neck) 8-8-6-6-6 Metcon: AMRAP in 15min of: 2 Rope Climbs 8 DB Power Cleans (#22.5/15,x2) 16 Wallballs (#10/6) CrossFit Strength: Part 1 - 14 min Shoulder Press 3-3-3-3-3 70-80% Part 2 - 12 min 12 min EMOM, Alt: 1-
CrossFit WOD: Strength: E3MOM for 15min: Push-Jerk + Split Jerk (2+1) Metcon: 7 Rounds for time: 10 Front Squats (#50/35) 1-2-3-4-5-6-7 Wall Walks
CrossFit WOD: Strength: Weighted Pushups 6-6-6-6-6 Metcon: For time: 50 Plate Overhead Lunges (#20/15) 40 Pullups 30/24 Cal Bike (or 40/30 Row) 20 Box Jump Overs 10 Overhead Squats (#70/45) Skills: Main: Box muscle jumps/low bar turnovers Hips to bar drill Strict Ring Dips Strict
CrossFit WOD: Strength: 15min build up load for the complex: Squat Clean + Front Squat + Thruster + Front Squat (1+1+1+1) Metcon: 3 Rounds for time Run 400m 50 Russian KB Swings (#32/24) 50 Situps Endurance: AMRAP in 35min of: 8 Single arm devils press right arm (#15/8)
CrossFit WOD: Strength: Power Clean 3-2-2-2-1-1 Metcon: 4 Rounds for time: 12 Deadlifts (#100/70) 24 Wallballs (#10/6) *E2.5MOM - 50 Double Unders Endurance: 7 Rounds for time: 20 Box Jump Overs Run 200m 15 DB Thrusters (#15/8,x1) Row 300/200m 10 DB Burpees (#15/8,
CrossFit WOD: Strength: Front Squat 15min build up to a heavy set of 2-reps Metcon: AMRAP in 18min of: Run 200m 16 KB Overhead Lunges (#24/16,x1) 4-8-12... Burpee Pullups Endurance: 5 Rounds for time: Row 1000m 30 Box Jumps 30 Pushups