Saturday - 100623
CrossFit WOD: Strength: 15min build up load for the complex: Hang Squat Clean + High Hang Squat Clean (1+1) Metcon: 5 Rounds for time: 12 KB Front Squats (#24/16,x2) 6 KB S2OH (#24/16,x2) 24 Situps
Friday - 090623
CrossFit WOD: Strength: E2.5MOM for 5 sets: Bulgarian Split Squat 5-4-4-3-3 (each leg) Metcon: 5 Rounds, for max reps: 3min AMRAP: 7 DB Power Cleans (#22.5/15,x2) 7 Burpees 7 HSPU *1min rest between amraps, start from the power cleans every round Skills: Main: Box muscle jumps/
Thursday - 080623
CrossFit WOD: Strength: 15min build up to an RM3 Back Squat Metcon: For time: 30 Toes-to-bar -into- 42-30-18 Wallballs (#10/6) 200m Run w/medball after each set -into- 30 Toes-to-bar Endurance: In Pairs for time: 100 Cal Bike 80 Wallballs (#10/6) 60 DB Lunges (#15/8,x2) 40
Wednesday - 070623
CrossFit WOD: Strength: Weighted Pushups 8-8-6-6-4-4 *30sec Plank after each set *Rest 2:00 Metcon: AMRAP in 12min of: 3-6-9-12... Power Cleans (#70/45) Burpees over the bar Endurance: AMRAP in 16min: 20 DB Snatch (#15/8) Row 250/200m 60 Double Unders into: AMRAP in 16min: 20 KB Swings
Tuesday - 060623
CrossFit WOD: Strength: E2.5MOM for 6sets: Tempo Overhead Squat 3-3-3-2-2-2 @53X2 Metcon: AMRAP in 20min of: 10 KB Swings (#32/24) 15 Knees-to-elbows 20 Jumping Lunges Endurance: AMRAP in 40min of: 10 Burpees 10 Ring Rows 10 Box Jump Overs 10 Pushups 10 V-Ups 20 Plate Overhead Lunges (#20/
Monday - 050623
CrossFit WOD: Strength: EMOM for 10min: Even: 6 Romanian Deadlifts Odd: 10-20 Hollow Rocks Metcon: For time: Run 800m 50 DB Snatch (#22.5/15,x1) 25 Overhead Squats (#50/35) Run 800m Endurance: 6 Rounds for time: 40 Situps 20 Wallballs (#10/6) Run 200m 40 Double Unders 20
Sunday - 040623
CrossFit WOD: Strength: Weighted C2B Pullups 3-3-3-2-2-1-1 Metcon: 4 Rounds for time: Row 250/200m 60 Double Unders 5-10-15-20 Hang Squat Cleans (#43/30) Endurance: AMRAP in 35min of: 100 KB SDHP (#16/12) 70 Box Jumps 40 Medball Cleans (#10/6) 10 Burpee Pullups CrossFit Strength: Part 1: 25
Saturday - 030623
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3 each leg) Metcon: For time: 50 Wallballs (#10/6) 20m Sandbag Carry (#75/45) 40 KB Swings (#24/16) 20m Sandbag Carry (#75/45) 30 C2B Pullups 20m Sandbag Carry (#75/45) 40 Burpees 20m Sandbag Carry (#75/45) 50 Situps 20m
Friday - 020623
CrossFit WOD: Strength: 15min build to a heavy load or practice technique for the complex: Hang Power Snatch + Power Snatch (1+1) Metcon: AMRAP in 15min of: 3 Hang Power Snatch (#60/40) 8 Toes-to-bar 20/15 Cal Row 32 Double Unders Skills: Main: Box muscle jumps/low bar turnovers
Thursday - 010623
CrossFit WOD: Strength: 12min build up to a heavy 2-rep Thruster (from the rack) Metcon: AMRAP in 20min of: 4 HSPU 8 Box Jump Overs 12 DB Snatch (#22.5/15) Endurance: AMRAP in 32min of: 40/30 Cal Row 30 Plate G2OH (#15/10) 20 Plate Overhead Lunges 10
Wednesday - 310523
CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 12 KB Front Rack Lunges (#24/16,x2) 2 Rope Climbs 24 KB Swings (#24/16,x1) 2 Rope Climbs CrossFit Endurance: In Pairs for time: 90/72 Cal Bike (partner holds Plate OH #20/15) 150 Box Step
Tuesday - 300523
CrossFit WOD: Strength: Back Squat 3-3-3-2-2 Metcon: AMRAP in 7min of: 35 Double Unders 6 Hang Power Cleans (#70/45) 6 Strict Dips (Rings/Bars) *Rest 1:00 into: AMRAP in 7min of: 15/12 Cal Bike (20/15 Row) 6 Front Squats (#70/45) 6 Strict Pullups CrossFit Endurance: