MetCon
5 rounds
30′ HS Walk
6 Power Clean
15 Wall Balls
Time Cap: 18 min
Fx: 135/95, 14/10, Dolly Walk
P: 185/125, 20/14
O: 225/155, 20/14
Stimulus: Figure Skater
Accessory
4 rounds Durante Core
10 Hollow Rock
10 V-up
10 Tuck up
10s Hollow Hold
MetCon
800m Run
27 Thrusters
600m Run
21 Thrusters
400m Run
15 Thrusters
200m Run
9 Thrusters
Time Cap: 18 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
MetCon 2
30 Bar Facing Burpees
Time Cap: 3 min
Stimulus: Burner
MetCon
“Ingrid” (New CrossFit Girl WOD)
10 rounds
3 Snatch
3 Burpees over bar
Time Cap: 15 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner
Accessory
4 rounds
:20s Hanging L-Sit
10 V-ups
15 Sit-Ups
Fx: Hanging Knee Raise/Tuckups
Partner WOD
Shared Reps
3 rounds
50 Wall Balls
40 KB Swings
30 Burpee Box Jumpovers
20 Bar MU
Time Cap: 30 min
Fx: 14/10, 35/25, 20/18″, Pullup/C2B
P: 20/14, 53/35, 24/20″
O: 20/14, 70/53, 24/20″
Stimulus: Grunt
MetCon
EMOM20
Odd rounds: 5/4 Cal Bike
Remaining Time Max DU
Even rounds: 6/4 Cal Row
Remaining Time Max DU
Fx: Single Unders
Stimulus: Capacity
MetCon
“Andi”
(New CrossFit Girl WOD)
For Time:
100 Hang Power Snatches 65/45 pounds
100 Push Presses, 65/45 pounds
100 Sumo Deadlift High Pulls, 65/45 pounds
100 Front Squats, 65/45 pounds
Time Cap: 25 min
Fx: BB only
Stimulus: Capacity/Grunt
Strength
Every 90s for 8 rounds
1 Power Clean + 1 Hang Power Clean
*Build up in weight as desired
MetCon
5 rounds
8 Deadlifts
6 Hang Squat Cleans
4 Thrusters
Time Cap: 15 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Burner
MetCon
Every 5 minutes for 25 minutes (5 rounds)
_ Cal Row _ Burpees
15 HSPU
10 Front Squats
Fx: 18/14 Cal Row, 15 Burpees, 15 Piked Pushup, 115/75
P: 21/17 Cal Row, 18 Burpees, 135/95
O: 25/20 Cal Row, 20 Burpees, 155/105
Stimulus: Capacity/Burner
Strength
Build up to a heavy squat clean
MetCon
27-21-15-9
Hang Squat Clean
Box Jumpovers
Cal Row
Time Cap: 18 min
Fx: 95/65, 20/18
P: 115/75, 24/20″
O: 135/95, 24/20
Stimulus: Grunt/Burner
Partner WOD
(You go I go rounds)
AMRAP10
5 Power Snatch
8 Bar Facing Burpees
rest 2 min
AMRAP10
8 Overhead Squats
12 Pullups
Fx: 75/55, J-hook row
P: 135/95
O: 135/95, C2B
Stimulus: Figure Skater/Capacity