CrossFit W.O.D Strength: Back Rack Lunges 10-10-8-8-6-6 (Total) Metcon: 16:00 Min EMOM, For Max reps: 1.)2DB Hang Squat Cleans #22.5/15kg 2.) Sit-Ups 3.) 2DB STOH 4.)Burpees CrossFit Endurance E06:00MOMX6 Rounds: 400M Run 60 Double Unders 20 2DB Hang Clean&Push Press
CrossFit W.O.D Strength: 15:00 Min Build Up to 3RM OverHead Squats Metcon: 12:00 Min Amrap: 200m Run 12 2DB Box Step Overs #2x22.5/15kg 6 2DB Devil's Press CrossFit Strength Part A: Paused Front Squats 5x3 *2 Sec Pause At th bottom of
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1 Metcon: For Time: 20 Double Unders 30 2DB DB Hang C&J #2X22.5/15KG 40 Double Unders 30 2DB Front Rack Squats 60 Double Unders 20 Alt.2DB Front Rack Reverse Lunges 80 Double Unders 20 1DB Split Jerks
CrossFit W.O.D Strength: 5 SuperSets: Barbell B-Stance Deadlifts+6\6 @42X1 Tempo 8-10 2DB Floor Press Metcon: 4 Rounds For Time: 15\12 Cals Bike 20 Alt. DB Snatch 1x22.5/15kg 10 C2B CrossFit Endurance 10 Rounds For Time: 20 KB Swings #16/12kg 7.5m Burpee
CrossFit W.O.D Strength: E02:00MOMx7 Sets, Build Up To The Following Complex: Clean Pull Hang Squat Clean Front Squat (1+2+1) Metcon: 26.1 CrossFit Open For time (12min time-cap): 20 WallBall Shots #10/6kg 18 Box Jump-Overs #60/50cm 30 WallBall Shots 18 Box Jump-Overs 40
CrossFit W.O.D Skill: 15:00 Min Practice Rope Climb Metcon: 5 Rounds For Time, IGUG (In Pairs Of 2): 400m Run Synchro 10 SandBag Cleans #70/45kg 20 2DB STOH #1X22.5/15kg 30m Dual 2DB Overhead Carry
CrossFit W.O.D Strength: 14:00 Min Build Up To 3RM Thruster From Rack Metcon: "Fight Gone Bad" 20:00 Min EMOM, For Max Reps of Each: 1.)2KB Front Rack Squats #2x24/16Kg 2.)Double Unders 3.)Ring Dips 4.)WallWalks 5.)Rest
CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part
CrossFit W.O.D Strength: Tempo Back Squats 5x3 *3 Sec On the Way Down. Metcon: 21-18-15-12-9-6-3 KB Swings #24/16kg Box Jump Overs #60/50cm *Every Min On The Min(Including 00:00)-5 Push Ups CrossFit Strength Part A: E02:30MOMX6 Sets: 8 Barbell Z-Press Part B: 4
CrossFit W.O.D Strength: E02:00MOMx6 Sets: Snatch Balance+Over Head Squats (2+2) Metcon: 3 Rounds For Time: 15 1DB OverHead Squats #1x22.5/15kg 15 Lateral Burpees Over The DB 02:00 Min Rest Into: 20-15-10-5 2DB Front Rack Lunges #2x22.5/15kg HSPU CrossFit Endurance 40:
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of:
