Sunday - 010924
CrossFit WOD: Strength: E2MOM for 10min: Thruster 2-2-2-2-2 Metcon: “The 300” For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 Alternating KB Clean and Press (#16/12, x1) 25 Pullups
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Saturday - 310824
CrossFit WOD: Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Squat Cleans (#22.5/15,x2) HSPU
Friday - 300824
CrossFit WOD: Strength: Split Jerk 3-3-3-3-3 Metcon: AMRAP in 7min of: 25 Double Unders 8 Devil-Press (#22.5/15,x2) *Rest 1min and then: AMRAP in 7min: 25 Double Unders 8 Toes-to-bar Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch 5 x 1+1
Thursday - 290824
CrossFit WOD: Strength: Overhead Squat - 14min build up to an RM4 Metcon: For time: 10 Rounds for time: 12 Jumping Lunges 6 Hang Power Snatch (#40/30) 1 Legless Rope Climb Endurance: For time: 50-40-30-20-10 Cal Bike Toes-to-bar Wallballs (#10/6) Pushups
Wednesday - 280824
CrossFit WOD: Strength: E3MOM for 15min: 5/5 Single-arm DB Z-Press 15-30sec L-Sit Metcon: AMRAP in 14min of: 3-5-7-9…+2 Front Squats (#40/30) 7 KB Swings (#32/24) 7 Burpees
Tuesday - 270824
CrossFit WOD: Strength: Paused Back Squats 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: For time: Run 400m 30 Ring Dips 50 V-Ups 30 DB Clean and Jerks (#22.5/15,x2) Run 400m Endurance: For time: Run 1600m 800m Row 400 Double Unders 200 Situps 100 KB
Monday - 260824
CrossFit WOD: Strength: Push Press 15min build up to an RM2 Metcon: 2 Rounds for max reps: 1:30min Max Dual DB Overhead Lunges (#22.5/15,x2) 1:30min Burpees 1:30min Deadlifts (#80/50) 1:30min Pushups 1:30min Rest Endurance: EMOM in 36min of: 1 - 20
Sunday - 250824
CrossFit WOD: Strength: E3MOM for 15min: Clean Pull + Hang Squat Clean + Front Squat (1+1+3) Metcon: 7 Rounds for time: 3 Hang Power Cleans (#70/45) 6 HSPU 9 Box Jumps Run 200m
Saturday - 240824
CrossFit WOD: Strength: Weighted Chinups 15min build up to RM3 Metcon: AMRAP in 15min of: 35 Air-Squats 20/16 Cal Row 5 Bar Muscle-Ups
Friday - 230824
CrossFit WOD: Strength: Bulgarian Split Squat 8-8-6-6-6 Metcon: For time: 100 S2OH (#43/30) *Every time you drop the bar - 5 Burpees over the bar Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Snatch grip push press behind the neck 1 OH Squat 40-60% Part 2: From Blocks
Thursday - 220824
CrossFit WOD: Strength: 12min build up to a 3-rep touch and go Squat Clean Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Endurance: AMRAP in 35min of: 10 DB Burpees (#15/10,x2) 15 DB Deadlifts (#15/10,x2) 20 Pushups 25 Situps 30/24 Cal
Wednesday - 210824
CrossFit WOD: Strength: Push-Press 15min build up to an RM5 Metcon: For time: Run 800m 40 Hang Power Cleans (#43/30) 30 DB Suitcase Reversed Lunges (#22.5/15,x2) 20 C2B Pullups
Tuesday - 200824
CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Good Mornings 6-6-6-6-6-6 Metcon: AMRAP in 16min of: 10-20-30… +10 DB Snatch (#22.5/15,x1) 8 Box Jump Overs 1-2-3… +1 Rope Climbs Endurance: 10 Rounds for time: Bike 24/15 Cal 20 KB Swings (#16/12) 50 Double Unders 20
Monday - 190824
CrossFit WOD: Metcon: In Pairs for time: Run 400m together 100 Medball Passes (#10/6, 2.5m distance) 100 Pushups 100 Medball Situp-Passes (#10/6, synced) 100 Knees-to-elbows Row 1000m (switch every 200m) *One works and one holds dual KBs (#24/16) at front rack position (except for the run
Sunday - 180824
CrossFit WOD: Strength: Snatch Balance 3-3-2-2-2-2 Metcon: For time: 27-21-15-9-3 Overhead Squats (#40/30) Burpees over the bar
Saturday - 170824
CrossFit WOD: Strength: Front Squat 4-4-3-3-2-2 Metcon: AMRAP in 18min of: Run 200m 12 Hang Power Snatch (#35/25) 12 Toes-to-bar