Wednesday - 021024
CrossFit WOD: Strength: E2MOM for 14min: 1 Strict Press + 4 Push-Press Metcon: 10 Rounds for time: 9 Russian KB Swings (#32/24) 6 Goblet Box Step-ups (#32/24) 3 HSPU
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Tuesday - 011024
CrossFit WOD: Strength: Romanian Deadlifts 4-4-4-4-4 Metcon: For time: 20-18-16-14-12-10-8-6-4-2 Wallballs (#10/6) 10-9-8-7-6-5-4-3-2-1 Power Snatch (#40/30) Endurance: 3 Rounds for time: Run 1000m 50 Pushup Burpees 50 DB Box Step-overs (#15/8,x2)
Monday - 300924
CrossFit WOD: Strength: 18min build up load for the complex: Power Clean + Front Squat + Hang Power Clean + Front Squat (1+2+1+2) Metcon: AMRAP in 13min of: 20 Double Unders 15 Situps 10 Hang Power Cleans (#43/30) Endurance: AMRAP in 34min of: 40 KB SDHP (#24/16) Row
Sunday - 290924
CrossFit WOD: Strength: E3MOM for 15min: 5 Floor Press Max Unbroken Pushups Metcon: For time: Run 400m 30 Dual DB Snatch (#22.5/15,x2) Run 400m 30 Dual DB Overhead Lunges (#22.5/15,x2) Run 400m 30 Burpee Pullups
Saturday - 280924
CrossFit WOD: Strength: Back Squat 16min build up to an RM2 Metcon: AMRAP in 16min of the ladder: 3-6-9-12… +3 Squat Cleans (#43/30) Toes-to-bar Pushups
Friday - 270924
CrossFit WOD: Strength: 15min build to an RM2 Snatch Metcon: 2 Rounds for time: 24 DB Snatch (#22.5/15,x2) Run 200m 24 Box Jumps Run 200m 24 V-Ups Weightlifting: Part 1: High Hang Snatch Snatch Balance 5 x 2+1 65-75% 6 x 1+1 75-80% Part 2:
Thursday - 260924
CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 9min of: 5 Deadlifts (#100/70) 3 Burpees over the bar 1 Rope Climb Endurance: For time: Run 1600m Row 800m 400 Double Unders 200 V-Ups 100 KB Goblet Box Step-ups (#24/16,x1) *Split as you like
Wednesday - 250924
CrossFit WOD: Strength: 5 Sets: 6 Barbell Good Mornings Max L-Sit hold (any grip) *Rest 2:00 between sets Metcon: 2 Rounds for time: Row 500/400m 25 Medball Cleans (#10/6) 20 Burpee Pullups
Tuesday - 240924
CrossFit WOD: Strength: Press 5-5-5-5-5 *Rest 2:30 Metcon: AMRAP in 12min of: 9 DB Deadlifts (#22.5/15, x2) 6 DB Front Rack Lunges 3 Ring Muscle-Ups Endurance: For time: 50-40-30-20-10 Double Unders KB SDHP (#16/12) Situps Box Jumps
Monday - 230924
CrossFit WOD: Strength: Weighted Chin-ups 4-4-3-3-2-2 *Rest 2-3min Metcon: For time: 15 Burpees Over DB 2-4-6-8-10-8-6-4-2 DB Power Cleans (#22.5/15,x2) Ring Dips 15 Burpees Over DB Endurance: AMRAP in 40min of: 30 KB Swings (#16/12) 30 Knees-to-elbows Run 400m 30 Burpees 30 Pushups
Sunday - 220924
CrossFit WOD: Strength: E2.5MOM for 15min: Tempo Overhead Squat @33X2 3-3-3-3-3-3 Metcon: AMRAP in 20min of: 20 Air-Squats 20 Russian KB Swings (#32/24) 20 Toes-to-bar
Saturday - 210924
CrossFit WOD: Strength: E2MOM for 12min: Push-Press 3-3-3-3-2-2 Metcon: For time: 60 Double Unders 45 Wallballs (#10/6) 30 Pushups 15 Hang Clean and Jerks (#50/35) 30 Pushups 45 Wallballs 60 Double Unders
Friday - 200924
CrossFit WOD: Strength: Front Squat 5-5-4-4-3-3 Metcon: AMRAP in 14min of: 4 KB Thrusters, right arm (#24/16,x1) 8 KB Swings 4 KB Thrusters, left arm 8 Box Jumps Weightlifting: Part 1: Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90% Part 2: Hang
Thursday - 190924
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: For time: 21-15-9 reps of: DB Front Squats (#22.5/15,x2) Box Jump Overs HSPU Endurance: In Pairs, for max distance in 38min: Partner 1 - Row for distance Partner
Wednesday - 180924
CrossFit WOD: Strength: E2MOM for 14min: Split Jerk 2-2-2-1-1-1-1 Metcon: 3 Rounds for max reps: 4min AMRAP: Run 400m 8 Devil-Press (#22.5/15,x2) Max DB Box Step-ups on remaining time (#22.5/15,x2) *Rest 1min between rounds
Tuesday - 170924
CrossFit WOD: Strength: Barbell Lunges (BTN) 15min build up to a heavy set of 10reps (5/5) Metcon: For time: 5 Wall Walks 10 Power Cleans (#60/40) 15 Burpees over the bar 20 Box Jumps 25 Pullups 20 Box Jumps 15 Burpees over the bar 10 Power Cleans 5