WORKOUT

Wood
5x Rounds for Time:
400m Run
10x Burpee Box Jump Over
10x SDHP
10x Thrusters
rest 1min between rounds

WORKOUT

3x Rounds of
45on 15rest for Max Reps
Strict Pull Ups
Dumbbell Snatch
Seated Sled Pull
Deadball Over the Shoulder
Overhead Sit Ups
Russian Dip
Deadball Squats
Tire Flips
Dumbbell Snatch
Seated Sled Pull
Deadball Squats
Overhead Sit Ups
Russian Dip
Deadball Squats
Tire Flips

STRENGTH

Split Jerk
10x1

WORKOUT

In Pairs
15min AMRAP
8x Wall Walk Ups
40x Box Jump Over

STRENGTH

Front Squats
5x3

WORKOUT

In Teams of 4
100x Double Unders (1 person tag in and out)
40x Hang power clean (M/F)
30x FS (M/F)
25x P.Snatch (1 person tag in and out)
20x Burpees Team Sync
15x Thursters (M/F)

STRENGTH

Power Clean
5x2

WORKOUT

2 Rounds
1min Per Station For Max Reps
Rowing
Power Clean
Sit Ups
Handstand Push Ups
Air Bike
Rest

STRENGTH

Pull Up Work Shop
Strict Pull Ups
3x Max Rep

WORKOUT

3x Rounds For time:
Run 400m
30,20,10
Wall Ball
3,2,1
Rope Climb

CrossFit Total

Back Squat
1RM

Deadlift
1RM

Bench Press
1RM

STRENGTH

Handstand Walking Workshop

WORKOUT

10 Rounds for Time:
4x Toes to Bar
5x Push Press
100m Run

STRENGTH

Snatch + Hang Snatch + Overhead Squat
5x1

WORKOUT

4x Rounds for Time:
10/7cal AirBike
10m Front Rack Lunge
10x DB Hang Snatch
10x Wall Ball

STRENGTH

Split Jerk
7x1

Press
5,3,2,2,1,1,1

WORKOUT

In Pairs
5min AMRAP
Max Burpee Box jump Over

STRENGTH

Hang Clean + Clean
7x1

WORKOUT

10min AMRAP
16x Kettlebell Swing
16x Goblet Squat
32x Double Unders

STRENGTH

Back Squat
7x2 (add 5kgs from last week)

WORKOUT

3x Rounds of
3min AMREP 1min Rest
4x Wall Walk Ups
20x V-Ups
6x Hang Power Clean
Max Rep Burpee Over Bar

WORKOUT

25min AMRAP
2,4,6,8,10........
Deadball OverShoulder
Overhead Lunge
Box Jump Over
50m SuitCase Carry
Pull Ups

STRENGTH

Deadlift
6x2

WORKOUT

Row
4x100m

Finisher

50x Hollow Rocks

STRENGTH

Clean + Front Squat + Jerk
6(1+3+1)

WORKOUT

For time:
13,11,9,7,5,3,1
Thruster
30x Double Unders
7min Cap

STRENGTH

Snatch
3x3
4x1

WORKOUT

Teams of Three
2x rounds for time:
200m Run Together
30x Hang Power Snatch
30x Sync Push Ups
30x Overhead Squats

WORKOUT

For time:
1x Handstand Push Up
1x Toes to Bar
1x Burpee Box jump
1x Deadlift

STRENGTH

Back Squat
7x2

WORKOUT

Sled Sprint
90sec Max Distance

STRENGTH

Split Jerk
10x1

WORKOUT

3x Rounds
40on 20off
AirBike
Strict Press
Mountain Climbers
Row
V-Sit Twist

STRENGTH

Cluster 1RM

WORKOUT

Discipline games WOD
Team of 4
For Time
30x KB Sync Squats (MMFF)
30x KB Hang Snatch (MF)
25x KB Squats (MMFF)
25x KB Clean & Jerk (MF)
20x KB Squats (MMFF)
20x KB Thruster (MF)