CrossFit WOD Strength: 4 Sets 5 Strict HSPU - Build to deficit + 30sec Hanging L-Sit Hold 12:00 TC Metcon: For Time: Buy in: 800m Run 3 Rounds: 7 Ring Muscle Ups 15 Box Jumps 7 Thrusters 60/40kg Cash Out: 800m Run 25:00 TC Skills: Ring Muscle Up
CrossFit WOD Strength: Goodmorning 5-5-5-5-5-5 Work With sustainable load 15:00 TC Metcon: AMRAP 14 3 HSPU 3 KTB Swings 32/24kg 3 Sit Ups *Add 3 reps Each Round Endurance: Metcon: AMRAP 35:00 35 Double Unders 15 Russain Swings 24/16kg 200m Run 20 Walking Lunges CrossFit Strength:
CrossFit WOD Strength: 5 Sets: 3 Bent Over Barbell Row 20-30m Suitcase Carry - Each arm Rest as needed 15:00 TC Metcon: 6 Rounds For Time: 2 Rope Climbs 4 BOTB 3-6-9-12-15-18 Front Squats 60/40kg 18:00 TC Endurance: Metcon: AMRAP 45:00 20 Burpee Box Jump 30
CrossFit WOD Strength: One and a Quarter Back Squat 3-3-2-2-2 15:00 TC Metcon: AMRAP 15 3 Walllwalks 7 Power Snatch 50/30kg 200m Run Endurance: Metcon: AMRAP 20 800m Run 30 KTB Swings 16/12kg 15 Pull Ups Rest 3:00 AMRAP 20 800m Run 40/40m Suitcase carry
CrossFit WOD Strength: 5 Sets 5 Weighted Push Ups + 8-10 Strict Knees To Elbows 15:00 TC Metcon: For Time: 50-40-30-20-10 Wallballs 10/6kg Alt. DB Snatch 22.5/15kg 20:00 TC Endurance: Metcon: 5 Rounds 400m Run 20 Alt. DB Snatch 15/10kg 10 Burpees Rest 3:00
CrossFit WOD Strength: Clean&Jerk In 15:00 - Build to heavy set of 1+1+1 1 Power Clean 1 Hang Squat Clean 1 Push Jerk Metcon: AMRAP 6 45 Double Unders 9 Pull Ups 7 Hang Power Clean 43/30kg Rest 2:00 AMRAP 6 45 Double
CrossFit WOD Metcon: In Pairs: AMRAP 30:00 800m Run 50 American KTB Swings 24/16kg 50 Goblet Squats 50 Push Ups *Split However, run together Core: 2-3 Rounds 20 V-ups / Tuck ups 30 Mountain Climbers 20 Hollow rocks / Tuck Rocks rest 1:00 12:00 TC
CrossFit WOD Strength: Front Squat 5-5-3-3-3 Build to heavy 3 15:00 TC Metcon: 2 Rounds For Time: 60 Sit Ups 50 DB Snatch 22.5/15kg 40 Single DB Box Step Ups 30 Burpees 30:00 TC Skills: Double Unders: Phase 1 Part 1 15 Toe catch *try to
CrossFit WOD Strength: Push Press 10-10-8-8-6-6 reps Build to heavy 6 reps 15:00 TC Metcon: AMRAP 8 18Cal Row / 12Cal Bike 12 C2B 12 Thrusters 43/30kg rest 2:00 AMRAP 6 18Cal Row / 12Cal Bike 24 Push Ups 9 Thrusters 50/35kg Endurance: Metcon: Every 1:00 x
CrossFit WOD Strength: Deadlift 5-3-1 X 3 (3 Waves of 5-3-1) Weight goes up across Rest 2:00 b/w waves 18:00 TC Metcon: AMRAP 3:00 x 5 18 TTB 15 KTB Swings 24/16kg 60 Double Unders Rest 1:00 Endurance: Metcon: EVERY 6:00 X 4
CrossFit WOD Skill: Ring Muscle-ups Every 1:00 x 12:00 1. 30-40 sec ring support hold 2. 10-20 Ring Kip Swings / Hips to Ring / Ring pull-ups 3. 3-5 Ring toenail Transitions / Ring muscle ups 4. Rest Metcon: 4 RFT 400m Run 20 Wallballs 10/6kg 15 Hang Power Cleans
CrossFit WOD Strength: Snatch A.Every 1:30x6:00 4 muscle Snatch B. Every 1:30x6:00 3 Hang Power Snatch C.Every 1:30x10:30 2 Hang Squat Snatch Build to a heavy set in each section Start each section with the weight from the previous set Metcon: AMRAP
