Wednesday - 220524
CrossFit WOD: Strength: 15min build up load for the complex: 1 Power Clean 1 Hang Squat Clean 2 Front Rack Lunges (1/1) Metcon: For time: 80 Wallballs (#10/6) 40 Box Jump Overs 80 DB Snatch (#22.5/15)
Tuesday - 210524
CrossFit WOD: Strength: Tempo Front Squats @32X2 3-3-2-2-1-1 Metcon: 3 Rounds for max reps: 4min work, 1min Rest: 10 Situps 7 C2B Pullups 4 DB Burpee Box Step Overs (#22.5/15,x2) Endurance: AMRAP in 35min of: Row 500/400 20 Pullups Run 400m 50 Air-Squats
Monday - 200524
CrossFit WOD: Strength: E2.5MOM for 12:30 Strict Press 4-4-4-4-4 Metcon: 5 Rounds for time: 7 Toes-to-bar 14 Russian KB Swings (#32/24) Run 200m 14 Goblet Squats (#32/24) 7 HSPU Endurance: For time: 100 Wallballs (#10/6) 100 Jumping Lunges 100 Plate G2OH (#20/15) 100 V-Ups
Sunday - 190524
CrossFit WOD: Strength: Wighted Ring Dips 5-5-3-3-3 Metcon: AMRAP in 12min of: 5 Hang Squat Cleans (#40/30) 5 Burpees over the bar 1-2-3-4… Rope Climbs
Saturday - 180524
CrossFit WOD: Strength: Romanian Deadlift 8-8-8-8-8 Metcon: For time: 50-40-30-20-10 Double Unders 12 DB Clean and Jerks (#22.5/15,x2)
Friday - 170524
CrossFit WOD: Strength: Overhead Squat 3-3-2-2-2-2 Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 10 Box Jump Overs 2-4-6-8-10 Bar Muscle-Ups Weightlifting: Part 1: 7 sets: 2 Muscle Snatch 50-65% Part 2: Snatch Pull Hang snatch Pull Hang squat snatch 5 x 1+1+2 60-70% 5 x 1+
Thursday - 160524
CrossFit WOD: Strength: Bulgarian Split Squat 5-5-4-4-3-3 (each leg) Rest 2:00 Metcon: AMRAP in 15min of: 8 DB Power Cleans (#22.5/15,x2) 3-6-9… +3 Ring Dips Row 150/100m Endurance: 6 Rounds for time: Run 800m 21 KB SDHP (#24/16) 15 V-Ups 9 Burpee Box Jump
Wednesday - 150524
CrossFit WOD: Strength: Hang Power Snatch 2-2-2-2-2-2 Metcon: 10 Rounds for time: 15 Situps 10 KB Swings (#24/16) 5 Box Jump Overs
Tuesday - 140524
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-5 Metcon: For time: 76 Thrusters (#30/20) 132 Double Unders 76 Pullups
Monday - 130524
CrossFit WOD: Metcon: “Gontmaher” In Pairs, i-go-you-go 10 Rounds for time: 22 Toes-to-bar 1 Sandbag Complex (#60/30) 24 Pushups *One work, one rest - Switch as you like. *Sandbag Complex: 1 Sandbag Deadlift 2 Sandbag Ground to Shoulder 3 Sandbag Squats 20m Sandbag Carry
Sunday - 120524
CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: Run 400m 40 Hang Power Cleans (#40/30) 40 Box Jumps 40 HSPU Run 400m
Saturday - 110524
CrossFit WOD: Strength: Split Jerk - 15min build up to heavy 2-reps Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Dual DB Hang Squat Cleans (#22.5/15,x2) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs