CrossFit W.O.D Strength: Over-Head Squats E02:00MOMX7 Sets: 5-5-4-4-3-3-3 Metcon: 5 R.F.T: 5 Power Snatch #50/35 10 Lateral Burpees over The Bar Weightlifting Part 1: Snatch Deadlift High Hang Squat Snatch Paused Over Head Squat 3x(1+1+2) @50-55% 3x(1+1+1) @55-65%
CrossFit W.O.D Strength: Front Rack Lunges 10-10-8-8-6-6 (Total) *In B\W Sets: 20-30 sec Hollow Hold\Weighted Hollow. Metcon: 8 RFT: 18 V-ups 12 Alt. DB Snatch #22.5/15 6 Burpee Pull Ups CrossFit Endurance 40:00 Min AMRAP 15 1DB Devil's Press #1x15/10
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build up to 2RM Thruster Metcon: 10:00 Min EMOM: 1.)8 Thrusters #35/50 2.)12\15 Cals Row CrossFit Strength Part A Back Squats 5x5, Build up to a set of a @1RIR For the day Part
CrossFit W.O.D Strength: Weighted Pull-ups 3-3-2-2-1-1-1 *In B\W Sets: 20-30 sec side Plank\Per Side. Metcon: 20:00 Min AMRAP: 15\12 Cals Row or 12\9 Cals Bike 9 Box Jump overs #60/50cm 6 Toes to Bars 3 Wallwalks CrossFit Endurance E05:00momx7 sets: 30
CrossFit W.O.D Strength: Deadlift E03:00MOMx5 Sets: 5 Deadlifts Metcon: 14:00 Min AMRAP: 400m Run 15 Alt. KB Goblet Lunges #24\16 30 KB Swings #24\16 CrossFit Endurance For Time: 1,600m Run Into 5 Rounds: 10 Burpees to target 20 Wallball Shots #10/6 30
CrossFit W.O.D Strength Paused Pendlay Rows. 6-6-6-4-4-4 *2 sec Pause at the top of each rep. *10-20 V-ups After Each set Metcon: E02:30MOMX5 Rounds: 200m Run into AMRAP- 6 Pull-Ups 6 STOH #43\30 CrossFit Strength Part A Push Press 5-5-3-3-3-3 *Build Up to a Heavy Triple
CrossFit W.O.D Skill: 12:00 Min Practice Double Unders Metcon: 25:00 Min AMRAP, In Pairs: 10 Deadlifts #100/70kg 20 V-ups 30 Air Squats *When Partner A works, Partner B Performs a 2KB Farmer's Carry for max Distance #2x16/24kg
CrossFit W.O.D Strength: E02:00x7 Sets: *Build up to a heavy complex: (1+1+2) Clean Pull Squat Clean Front Squats Metcon: 12:00 Min AMRAP: 4 Wallwalks 8 T2b 16 KB Swing #24/16kg 32 Double Unders Weightlifting Part 1: 5-6 sets: 3 pos. Deadlift 1 High
CrossFit W.O.D Strength: Romanian Deadlift 8-8-8-6-6-6 In B\W Sets: 30-40 Sec Weighted Plank Hold Metcon: For Time: 20 Bar Muscle Ups 40 Hang Power Cleans #60/43kg 60 Lateral Burpees Over The Bar Endurance For Time: 200-400-600-800-1000m Row (Or Twice the distance on the bike) 15 KB
CrossFit W.O.D Strength: Tempo Strict Press: 6-6-6-4-4-4 *@1251 Tempo: 2 sec at the top, 5 sec on the way down. Metcon: 20:00 Min EMOM For Max Reps On Each of the following: 1.) Cals Row\Bike 2.) Push-Ups 3.) Air Squats 4.) Barbell STOH #42/30kg CrossFit
CrossFit W.O.D Weightlifting: On a 15:00 Min Running Clock: *Build Up to a 3RM Hang Power Snatch Metcon: "Karen" For Time: 150 Wallball Shots #10/6 CrossFit Endurance 35:00 Min AMRAP: 50\40 Cals Row 24 KB Swing #16\12 18 Alt. Overhead Plate
CrossFit W.O.D Strength: Weighted Chin-Up: 3-3-3-2-2-2-2 *Build Up to A Heavy Double for the day Metcon: "FRAN" For Time: 21-15-9 Thrusters #43/30kg Pull-Ups CrossFit Endurance E04:00MOMX10 Rounds: 400m run 15 Plate GTOH #15/10 Max Sit-Ups In the Remaining
