WOD 210510

Lift-

Deadlift- Build Heavy Single..
– Less than 3 months in CrossFit?? Go for sets of 5.


Metcon-

For time-
Run 150 Meters
15 Deadlifts 100/65kg
21 T2B
Run 150 Meters
15 Deadlifts 100/65kg
21 T2B
Run 150 Meters
15 Deadlifts 100/65kg
21 T2B
Run 150 Meters


StrengthCon-

5 Sets of- 5 Deadlifts + 45 seconds Plank
5 Sets of- 5 Push press + 25 seconds Hollow hold

For quality-
21-15-9
DB's Hang to OH 45/30kg
Weighted sit ups 20/10kg


WOD 210509

Push-

DB Z-press- 4 x 8/8

Deficit Pushups- 4 x 10-16


Metcon-

For time-
2-4-6-8-10-12-14-16-18-20
Clusters 22.5/15kg (Alt')
Chest to bar pull ups

WOD 210508

Part 1-

5 sets of-
15 Sit ups
200 Meters fast run
15 Sit ups
– Rest 90 seconds between sets


Part 2-

10 AMRAP-
5-10-15-20-25.. etc
Russian KBS 32/20kg
Box jumps

WOD 210507

Lift & squat-

Build heavy set of-
1 Hang squat clean + 2 front squats


Metcon-

For time-
15 Power cleans 70/45kg
30 DB hang snatch 30/20kg
60 HRPU
15 Power cleans

WOD 210506

Core-

5 super sets of-
6/6 Pallof walkouts
30/30 seconds suitcase carry


Metcon-

Cash In- 150 Double unders

5 rounds of-
15 Meters DB OH Lunges 22.5/15kg
15 T2B

Cash out- 150 Double unders

WOD 210505

In teams Of 2-

50/40 Cal bike- Arms only
8 Rope climbs
30 DB thrusters 45/30kg

75/60 Cal bike- Legs only
6 Rope climbs
24 DB thrusters 45/30kg

100/85 Cal bike
4 Rope climbs
18 DB thrusters 45/30kg


CrossFit Endurance-

5 Sets of- 20 Russian KBS 24/16kg + 150 Meters fast pace run
– Work : Rest ratio 1:1
– KBS must be Unbroken!!! Choose weight accordingly

rest 3 minutes, Then-
6 Rounds of "Cindy"