Saturday - 010723
CrossFit WOD: Skill: 20min Handstands practice Metcon: 4 Rounds for time: 30 Air Squats 15m Sandbag Carry (#75/45) 20 Pushups 15m Sandbag Carry 10 Pullups 15m Sandbag Carry
Friday - 300623
CrossFit WOD: Strength: Back Squat 5-5-5 *go heavy and rest to full recovery between sets Metcon: For time: 40 C2B Pullups 60 Burpee Box Jump 80 Hang DB Snatch (#22.5/15,x1) 100 Wallballs (#10/6) *Split reps as you like Weightlifting: Part 1: 6-7 sets: 2 NO jump
Thursday - 290623
CrossFit WOD: Strength: 12min build up load: Hang Squat Clean + High Hang Squat Clean (1+1) *2sec pause at the bottom of the squat for each rep Metcon: AMRAP in 16min of: 6 Burpee Pullups 12 KB Hang Clean and Jerks (#24/16,x1) 12 Goblet Lunges Endurance: 7 Rounds
Wednesday - 280623
CrossFit WOD: Strength: E2.5MOM for 12.5min: Weighted Pullups 5-4-3-3-3 Metcon: For time: 27-21-15-9-3 reps of: Deadlifts (#60/40) Box Jumps Toes-to-bar Endurance: 2 Rounds for time: Row 2000m 100 DB Thrusters (#15/8,x1) 50 Burpees Over DB 25 Toes-to-bar Gymnastics: Skill- Lache & Bar Swings Strength- 16
Tuesday - 270623
CrossFit WOD: Strength: Push-Press 12min build up to an RM3 Metcon: 4 Rounds for max reps: 4min AMRAP: 4 Hang Power Cleans (#60/40) 4 Ring Dips 4 Front Squats (#60/40) 4 Burpees over the bar *Rest 1min between amraps Endurance: AMRAP in 35min of: 30 Wallballs (#10/6)
Monday - 260623
CrossFit WOD: Strength: Front Squat 3-3-2-2-2-1 Metcon: AMRAP in 12min of: 1-2-3-4... S2OH (#70/45) 15 Situps 30 Double Unders Endurance: 4 Rounds for time: Run 800m 20 Burpees 25 KB Swings (#16/12) 30 Russian Twists (#16/12) Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Kipping
Sunday - 250623
CrossFit WOD: Strength: Snatch 20min build up load for an RM1 or practice technique under light load Metcon: 3 Rounds for time: Run 400m 10 DB Devil-Press 20 DB Overhead Lunges (#22.5/15,x1) Endurance: EMOM for 36min: 1 - Max Cal Bike 2 - 15 Burpees 3 -
Saturday - 240623
Strength: 15min build up load for the complex: Power Clean + Hang Squat Clean + Jerk (1+1+1) Metcon: For time: 50/40 Cal Row 40 Box jump overs 30 Wallballs (#10/6) 20 Toes-to-bar 10 Ring muscle ups 20 Toes-to-bar 30 Wallballs 40 Box jump overs 50/40 Cal Row
Friday - 230623
CrossFit WOD: Strength: Weighted Dips 5-5-5-5-5 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#43/30) Box Jumps V-Ups Skills: Main: EMOM-1:00 work/00:30 rest x3 rounds 1. strict t2b 8-10 2. Double tap jumps/Du 3. Kipping t2b/k2e 10-2 4. DU wrist coordination work/crossovers work Cash
Thursday - 220623
CrossFit WOD: Strength: Deadlift 4-4-4-4-4 *pause for 2sec at the top of each rep Metcon: AMRAP in 16min of: 6 KB Push-Press (#24/16,x2) 12 Toes-to-bar 18 Air-Squats Endurance: For time: 100 Goblet Lunges (#16/12) 50 Cal Row 100 Box Jumps 50 Cal Row 100 Pushups 50 Cal
Wednesday - 210623
CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 *10-20sec L-Sit hold after each set (any grip) Metcon: 10 Rounds for time: 10 Wallballs (#10/6) 5 Hang Power Cleans (#50/35) 1 Rope Climb Endurance: 2 Rounds for time: Row 1000m 50 Burpees to target Row 500m 75 Situps Row
Tuesday - 200623
CrossFit WOD: Strength: Weighted Pullups 4-4-3-3-2-2 Metcon: 3 Rounds for time: Run 400m 7 Overhead Squats (#60/40) 30 Pushups Endurance: AMRAP in 35min of: 10-20-30-40... Burpee Box Step-overs (#15/8,x2) Cal Row Knees-to-elbows CrossFit Strength: Part 1: 25 min Romanian Deadlift 6 sets: 8-8-8-5-5-5 RDL 50-65% from 1RM