WOD 210902

Squat-

D-ball "bear hug" squat- 5-5-5-5


Metcon-

10 Rounds for time-
15/10 HRPU
3 D-ball over the shoulder 70/40kg

WOD 210901

Skill-

Bar muscle ups


Metcon-

"Short & nasty Nicole"
15 AMRAP-
Run 200 meters
AMRAP of unbroken Pull ups

– Count total pull ups completed


CrossFit Endurance-

2 rounds of-
16 Wall balls
16 DB snatch
– rest 1:30
3 rounds-
13 wall balls
13 DB Snatch
– rest 1:30
4 rounds-
10 Wall balls
10 DB snatch

– 20 minutes cap

WOD 210831

Press-

Push press- 5-5-3-3-1-1


Metcon-

For time-
10-9-8-7-6-5-4-3-2-1
DB snatch 22.5/15kg
T2B


Weightlifting Class-

– 5 sets-
2 Hang high pulls + 1 hang power snatch

– 5 sets-
1 Slow snatch pull + 1 power snatch + 1 sqt snatch

– 4 sets-
1 Snatch grip push press (btn) + 2 OHS

– EMOM 12-
Odd- 1 Hng pwr snatch + 1 pwr snatch + 1 OHS
Even- 1 sqt snatch + 2 OHS

WOD 210830

Part 1-

Build heavy 1 rep clean & jerk


Benchmark WOD-

"Barbell Cindy"
20 AMRAP-
5 Pull ups
10 Push ups
15 Squats
5 Clean & jerk 60/40kg


StrengthCon-

10 Rounds for quality-
3 Bar MU
5 Clusters 60/40kg
7 HPC

Cash out- 50 T2B

WOD 210829

Lift-

4 sets of-
6 Romanian DL


Metcon-

For time-
15 DL's 100/65kg
90 Double unders
45 wall balls
12 DL's
60 DU
30 Wall balls
9 DL's
30 DU
15 Wall balls

WOD 210828

Core-

EMOM 12-
Odd- 12 T2B
Even- 25/25 seconds suitcase carry


Metcon-

12 AMRAP-
20 Air squats
15 HRPU
10 Chin ups
5 "Devil presses" 45/30kg