CrossFit W.O.D: Strength: 5 Sets 5 Pendlay row + 30 Sec Dual Plate Pinch hold Metcon: 10 Min AMRAP of: 1 Legless Rope Climb 10 Goblet Lunge (#32/24) 15 KB Swing (#32/24) Weightlifting: Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks: Snatch Pull
CrossFit W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk
CrossFit W.O.D: Strength: Pause Back Squat (3 sec stop in bottom) 4-4-3-3-2-2 Metcon: “Diane” 21-15-9 Rep of: Deadlift (#100/70) Handstand push up Endurance: 2 Rounds of: 12 min AMRAP of: 20 Tuck ups 15 Wall Ball (#10/6) 10 Pull Ups -1.5 Min Rest- 12 Min
CrossFit W.O.D: Strength: 14 Min Build Heavy Set: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: Evrey 1.5 min for 18 min : 1- 200 M run 2- 15 Wall Ball(#10/6) + Max Toes To Bar 3- 10 Step Up Over(#22.5/15x2) + Max
CrossFit W.O.D: Strength: Weighted Pull-ups 5-5-3-3-1 + 8 Z-Press (just 3 sets) Metcon: 3 Min AMRAP - 1 Min rest x 5 round: 10 Hang Clean & Jerk (#50/35) 15 Jump squat 10 Burpee over bar 15 V-ups
CrossFit W.O.D: Strength: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20
CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part
CrossFit W.O.D: Strength: Every 3 Min x 6 sets: 5/5 Bulgarian Split Squat + 30 Sec’ L-sit Metcon: 12 min AMRAP of: 10 Pull Ups 10 DBs Push Press (#22.5/15x2) 20 Sit Up Endurance: Evrey 4 min x 10 sets: 50 D.U 20 O.H
CrossFit W.O.D: Strength: Every 2 min x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 8 Round For Time 10 Dual DBs Squat (#22.5/15x2) 15 V-ups 30 D.U
CrossFit W.O.D: Skill: kipping Handstand Push Up 15 Min Work *Advance find RM1 deficit Handstand Push Up or Strict Handstand Push Up Metcon: 21-15-9 Rep of: OverHead Squat (#43/30) Burpee Box Jump Over -1 min rest- 9-15-21 Rep of: Thruster (#43/30) Push up Endurance: 35 Min
CrossFit W.O.D: Strength: Floor Press 6-6-5-5-3-3 Metcon: 18 Min AMRAP Of: 3-6-9-12….300 KB Russian Swing(#32/24) Toes To Bar Box Jump Over Endurance: 6 Round For Time: 400 M Run 21 Goblet Lunge (#16/12) 18 KB Swing (#16/12) 15 Jump Squat 12 Alt. Devil
