CrossFit W.O.D Strength: Weighted Chin Ups 5-3-5-3-5 00:30 Sec Weighted Wall Sit After Each Set. Metcon: For Time: 50 Box Jump Overs #60/50cm 100 Air Squats 50 Toes To Bars CrossFit Endurance 10 Rounds For Time: 5 Pull Ups 10 Push Ups 15 Air Squats 20
CrossFit W.O.D Strength: Sumo Deadlift 8-8-6-6-6 Metcon: 18:00 Min AMRAP: 24/19 Echo Cals 10 SDHP #35/25kg 12 Lateral Burpees Over The Bar CrossFit Endurance Part A: 4x400m Run, 1:1 Work\Rest. 05:00 Min Rest Into- Part B: 1,000-800-600-400-200 Meters Row 75-50-25-50-75 Double
CrossFit W.O.D Strength: Skill: 15:00 Min Rope Climb Practice Metcon: E03:00M0Mx5 Rounds: 200m Run 2 Rope Climbs 12 2KB Front Rack Squats #2x24/15kg CrossFit Strength Part A: Bulgarian Split Squats 8-6-6-4-4 (Per Leg) Part B: E03:00MOMx4 Supersets: 5 Weighted Wide Grip Pull Ups 8/
CrossFit W.O.D Strength: Paused Bench Press 5-5-3-3-2-2 *2 Sec Pause At Chest Metcon: For Time: 7.5m HS Walk 45 WallBall Shots #10/6kg 7.5m HS Walk 30 Medball Cleans 7.5m HS Walk 45 Medball Bearhug Alternating Lunges 7.5m HS Walk 30 Medball Sit-Ups
CrossFit W.O.D Strength: E03:00MOMx5 SuperSets: 5\5 Weighted Box Step Up 00:30 Sec Weighted Hollow Rocks Metcon: 16:00 Min EMOM (For Max Reps): 1.) Echo Bike Cals 2.) Russian KB Swings #32/24kg 3.) Ring Rows 4.) Rest CrossFit Weightlifting Part 1: 5-6 sets: 2
CrossFit W.O.D Strength: On A 15:00 Min Running Clock: Build Up For The Following Complex: 1 Squat Clean 1 Front Squat 1 Push Jerk Metcon: 02:00Min On/ 01:00 Min Off x 5 Sets: 10 Hang Power Cleans #60/43kg 7 HSPU Into Max Reps: Abmat
CrossFit W.O.D Strength: Bent-Over Rows 5x6 Metcon: For Time: 200m 2KB Farmer's Carry #2x24/16kg Into 5 Rounds for Time: 20 Air Squats 10 Push Ups 5 Toes To Bars Into 200m Farmer's Carry CrossFit Strength Part A: Tempo Romanian Deadlift 6-6-4-4 @41X1 (4
CrossFit W.O.D Strength: Back Squats 5-5-3-3-3 Metcon: 4 Rounds For Time: 24/18 Cals Row/18/14 Cals Echo 16 1DB Over Head Lunges #1x22.5/15kg CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.) Air Squats 2.) Burpee Broad Jumps (In 7.5m Segments) 3.
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Metcon: 12:00 Min AMRAP: 30 Double Unders 15 V-Ups 15 2KB Deadlifts #2x32/24kg CrossFit Endurance E04:00MOMx6 Alternating Rounds: 1.) 400M Run Into AMRAP: 15 WallBall Shots #10/6kg 12
CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups
CrossFit W.O.D Strength: Push Press 5-5-3-3-3 Metcon: For Time: 1,2,3...10: Deadlifts #80/55kg Lateral Burpees over the bar CrossFit Weightlifting Part 1: Muscle Snatch High Hang Snatch 3x(2+2)@40-45% 3x(1+2) @45-55% Part 2: Snatch Pull Hang Snatch Above The Knee Hang
