WOD 190523

Skill-

Ring muscle ups..

Metcon-

18 AMRAP-
15 KBS- russian 32/20kg
12 HRPU
9 Strict pull ups
6 KB Box step overs

RX Club-

5 rounds for time-
75 DU
3 power cleans 90/50kg
9 HSPU
12 Box jump

WOD 190522

Strength-

Front squat- 1-1-1-1-1-1-1

Metcon-

Aphrodite games qualifier 19.1-

12 AMRAP-
10 Shoulder to OH 50/35kg
6 Front rack lunges
20 wall balls 10/6kg
6 Front rack lunges

WOD 190521

Olympic day..

Squat snatch- 3-3-2-2-1-1-1
Clean & jerk- 3-3-2-2-1-1-1

– Use the 2 sets of 3 reps as warm up..

Metabolic conditioning-

4 Rounds-
Run 200 meters
15 t2b

WOD 190520

Couples metcon-

For time-
21-18-15-12-9-6-3
D-ball over the shoulder 70/40kg

After every set-
100 Double under
7 Synchronized burpees

WOD 190519

Part 1-

Build heavy set of-
1 Power clean
1 Hang squat clean

Part 2-

10 RFT-
3 Power cleans 80/50kg
6 DB shoulder to OH 30/30kg

WOD 190518

Strength work-

Thrusters- 3-3-3-3-3-3

Metcon-

For time-
100 walking lunges
50 Strict Pull ups
100 Sit ups- Use ab mat
50 T2B

WOD 190517

Long, hard, fun metabolic conditioning-

Buy in-
33 Burpees

33-26-19-12-5
box jump overs
wall balls

Cash out-
33 Burpees

WOD 190516

Part 1-

Build heavy set of the complex- A.K.A- "Part 1 cmplx"
4 Floating DL
3 HPC
2 Front squats
1 Jerk

Part 2-

12 AMRAP-
60 Double unders
1 "part 1 cmplx" 80/50kg

RX Club-

Part 1-

"Death by Clusters".. 70/45kg

Part 2-

7 Rounds for time-
700-600…100 row
9 D-ball clean 60/40kg
7 D-ball squats
5 Muscle ups

WOD 190515

Part 1-

Build heavy set of 3 touch & go snatch

Part 2-

Every 3 minutes, for 7 rounds- (21 minutes work)
Run 200 meters
7 Power snatches 50/35kg

WOD 190514

Skill / Strength-

For skill-
Learn & perfect the J-hook..

For strength-
4 sets of 2 rope climbs-
Ninja level- with legs
CrossFit level- Legless

Part 2-

"Belgium throwdown- qualifier #1"

12 min cap-
21-15-9-
Thrusters 40/25kg
Bar facing burpees
T2B

in the remaining time- AMRAP of Clean & jerk (ground to OH)- 60/40kg