Saturday - 080624
CrossFit WOD: Strength: Front Squat - 15 min build up to an RM2 Metcon: 2 Rounds for time: 15 Burpees 20 DB Clean and Jerks (#22.5/15,x2) 20 Pullups 15 Burpees 20m DB Front Rack Walking Lunges (#22.5/15,x2) 20 Ring Dips
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Friday - 070624
CrossFit WOD: Strength: E2MOM for 12min: Hang Squat Snatch 2-2-2-1-1-1 Metcon: For time: 150 Wallballs (#10/6) *every break perform: 30 Double Unders 3 Ring Muscle-Ups
Thursday - 060624
CrossFit WOD: Strength: 15min build up load for the complex (from the rack): 1 Thruster 1 Push-Press 1 Thruster 1 Push-Jerk Metcon: AMRAP in 12min of: 6 Hang Power Cleans (#60/40) 12 Pushups 24 Lateral hops over bar Endurance: EMOM in 36min of: 1 - Max Burpee Pullups 2
Wednesday - 050624
CrossFit WOD: Strength: Tempo Deadlifts @X242 4-4-4-4 Metcon: For time: Run 400m Then 4 Rounds of: 8 Toes-to-bar 4 DB Box Step-Overs (#22.5/15,x2) 8 DB Push-Press (#22.5/15,x2) 4 DB Box Step-Overs Then Run 400m
Tuesday - 040624
CrossFit WOD: Strength: 15min build up to an RM2 Strict Press Metcon: For time: 27-21-15-9-3 Front Squats (#40/30) Russian KB Swings (#32/24) 3 Wall Walks Endurance: AMRAP in 36min of 10 Burpees 20 Single-arm Devil Press (#15/8,x1) 30 Wallballs (#10/6) 20 Shuttle runs (10m)
Monday - 030624
CrossFit WOD: Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: 4 Rounds for max reps 1min DB Power Cleans (#22.5/15,x2) 1min Plate Overhead Situps (#20/15) 1min Row (calories) 1min Box Jump Overs 1min Rest Endurance: 7 Rounds for time: Run 400m 60 Mountain Climbers 30 Jump Squats 15 Pullups
Sunday - 020624
CrossFit WOD: Strength: Paused Front Squats 3-3-2-2-2-2 *2sec pause at the bottom of each rep Metcon: For time: 30 Double Unders 40 Ring Dips 30 Double Unders 40 KB Front Rack Lunges (#24/16,x2) 30 Double Unders 40 Toes-to-bar 30 Double Unders
Saturday - 010624
CrossFit WOD: Strength: E2.5MOM for 15min: Split Jerk 3-3-3-2-2-2 Metcon: 4 Rounds for time: Row 500/400m 7 Hang Squat Cleans (#50/35) 30 Pushups
Friday - 310524
CrossFit WOD: Strength: 12min build up to an RM3 Thruster (from the rack) Metcon: 3 Rounds for time: 24 Wallballs (#10/6) 12 HSPU 6 Burpee Box Jump Overs 3 Sandbag Over Shoulder (#75/45) Weightlifting: Part 1: 6-7 sets: 1 Drop Snatch 1 OH squat (slow) 55-65% Part 2:
Thursday - 300524
CrossFit WOD: Strength: Weighted C2B Pullups 2-2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 30 DB Snatch (#22.5/15) 30 DB Situps Endurance: For time: 50-40-30-20-10-20-30-40-50 Air-Squats Double Unders Situps Run 200m
Wednesday - 290524
CrossFit WOD: Strength: Back Squat 15min build up to an RM3 Metcon: “Nate” AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24)
Tuesday - 280524
CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Bentover Rows 4-4-3–3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (#43/30) Burpees over the bar 1 Rope Climb Endurance: AMRAP in 40min of: Row 500/400m 1-2-3-4… +1 Rounds of “Cindy” (5 Pullups, 10 Pushups, 15 Air-Squats)