CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2-2 Metcon: 10:00 Min AMRAP: 5 HSPU 10 2DB Box Step overs #2x22.5\15 15 2DB STOH #2x22.5\15 Weightlifting Part 1- Muscle Snatch High Hang snatch 8 x 1+1 60-75% Part 2- From Blocks (knee level) Snatch Pull
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up for a Heavy Complex: 1 Snatch Pull 2 Hang Squat Snatch Metcon: E03:00MOMx6 Rounds: 5 Wall Walks 20 1DB Over Head Lunges #1x22.5/15 Into Max Air Squats CrossFit Endurance E06:00MOM X 6
CrossFit W.O.D Strength: Bent Over Rows 10-10-8-8-8 *10 2DB Z-Press After Every Set. Metcon: 15:00 Min AMRAP: 12\9 Cals Bike | 15\12 Cals Row 15 Pull Ups 18 V-Ups CrossFit Strength Part A: Front Rack Lunges 8-8-8-6-6-6 (Total) Part B: 3-4 SuperSets: 10 2DB Bench Press
CrossFit W.O.D Strength: Tempo Romanian Deadlift E02:30x6 Sets: 6-6-6-4-4-4 @31X1 TEMPO Metcon: 5 Rounds for time: 400m Run 5 Bar Muscle Ups 10 OverHead Squats #50/35 CrossFit Endurance 15:00 Min AMRAP: 3-6-9-12-15.. Etc. Plate OverHead Sit-Ups #15/10 Plate Over Head Lunges 03:00 Min
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up to A Heavy complex: 1 Squat Clean 2 Push Jerks 1 Thruster Metcon: For Time: 15 Lateral Burpees Over The Bar 25 Front Squats #50/35 50 Toes To Bars 25 Front Squats #50/35 15 Lateral Burpees Over The
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00
CrossFit W.O.D Strength: Bench Press 6-6-4-4-2-2 *Build Up for a 2RM *5\5 Weighted High Box Step Ups After Each Set (Build up for Load) Metcon: For Time: 15 Burpee Box Jump overs #60/50cm 50 Double Unders 20 V-ups 50 Double Unders 25 Push-Ups 50 Double Unders
CrossFit W.O.D Skill: On a 14:00 Min Running Clock, Practice Kipping Toes To Bars Metcon: E04:00MOMx4 Rounds: 400m Run 10 Deadlifts #100/70 Into Max Toes To Bars for the remaining weightlifting Part 1- 3 Pos. Snatch DL 1 High Hang pull 1 High Hang snatch
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 3-3-2-2-1-1-1 Snatch, Build Up for a heavy 1Rep. (Any Version) Metcon: 5 Rounds for Time: 500\400m Row 15 Dual KB STOH #24/16 30 Sit-Ups CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.)Alt. Lunges 2.)wallwalks 3.)Shuttle
CrossFit W.O.D Strength: Back Rack Lunges E02:30MOM x 6 Sets: 8-8-6-6-4-4 *30-40 sec Weighted Plank In B\W Sets Metcon: 4 RFT: 5 Thrusters #60/43 10 Alt. Front Rack Lunges 15/12 Cals Row | 12/9 Cals Bike CrossFit Strength Part A: Clean Deadlifts 3-3-3-2-2-2 *AMRAP
CrossFit W.O.D Strength: On a 12:00 Min Running Clock, Build Up to a Heavy 3 Jerks (Any Version) Metcon: "Nate" AMRAP in 20 minutes 2 Ring Muscle-Ups 4 HSPU 8 KB Swings #32/24 CrossFit Enudrance 30:00 Min AMRAP: 5 Ring Dips 10 Burpee
CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 *In B\W Sets: 20 sec Hollow Hold + 20 sec Hollow Rocks Metcon: E02:00MOMx5 Rounds: 10 GTOH #50/35 8 Lateral Burpees over the Bar *Max Box jumps #60/50cm for the remaining CrossFit Endurance 5 rounds for Time: 10 1DB