Strength:

up to heavy 3 reps touch and go power snatch in 12 minutes

WOD: Time cap. 15 min.

2-2,4-4,6-6... reps of

Wall Ball (9/6)

Hang Power Clean (50/35)

Strength:

every 1.15 for 7 rounds 6-5-4-3-4-5-6 reps of Overhead Squat

WOD: AMRAP 20 Min.

30 Sumo Deadlift High Pull (42.5/30)

30 Push-up

30 Double Under

30 V-up

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 reps of Clean&Jerk

WOD: For time

21-15-9-15-21 reps of

Toes to Bar

Thruster (42.5/30)

Kettlbell Swing (55/35)

WOD: For time

125 burpees

* every minute starts with 50m run

CORE: EMOM 9 Min.

Min 1: max. rep kettlebell russian twist in 45 seconds

Min 2: 20-30 seconds hollow hold

Min 3: max. rep sit-up in 45 seconds

Strength: EMOM 12 Min.

Odd: 4-8 strict pull-up/8-12 jumping pull-up

Even: 4-8 strict dips/8-12 jumping dips

WOD: For time

70 air squat

60 push-up

50 box jump over (24/20)

60 V-up

50 box jump over (24/20)

60 push-up

70 air squat

Strength:

up to heavy 3 reps overhead squat in 12 minutes

WOD: 5 Rounds for time

10 Shoulder to overhead (50/35)

20 Double under

10 Power Snatch (50/35)

20 Double under

Strength:

find your 1RM Power Clean in 15 mintues

WOD: AMRAP 15 min.

200m run

15 wall Ball (9/6)

10 toes to bar

5   deadlift (100/60)

*30 seconds plank after every round

Strength:

every 1.30 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Bench Press

WOD: EMOM 25 Min.

Min 1: max. rep pull-up

Min 2: max. step back rack lunge (50/30)

Min 3: max. rep hand release push-up

Min 4: max. rep kettlebell swing (55/35)

Min 5: rest!

Strength:

every 1.30 for 9 rounds 7-6-5-4-3-4-5-6-7 reps of Back Squat

WOD: For time

50 sets of:

1 Power clean (60/40)

1 Thruster (60/40)

1 Hang power clean (60/40)

1 Thruster (60/40)

1 Jerk (60/40)

Strength: EMOM 12 Min.

2 sets of: 1 Hang Power Snatch + 1 Power Snatch

WOD: Team of 2 complete AMRAP in 20 minutes

40 cal. row

30 wall ball (9/6)

20 burpees over the rower

10 bar muscle-up

Conditioning:

row 1 mile

rest 1:1

row 1 mile

WOD: AMRAP 10 Min.

3   Push-up

6   Box Jump over (24/20)

12 Double under

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: max. rep knees to elbow in 45 seconds

Strength:

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of Bench Press

WOD: For time

50-40-30-20-10 reps of

Kettlebell swing (55/35)

Sit-up

Dumbbell Snatch (45/35)

Strength:

up to heavy 3 reps Deadlift in 12 minutes

WOD: Dumbbell ''DT''

5 rounds for time

12 Deadlift (45/35)

9   Hang Power Clean (45/35)

6   Push Jerk (45/35)

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Squat Snatch

WOD: AMRAP 20 Min.

10 Wall Ball (9/6)

15 Box Jump (24/20)

20 Double Under

10 Burpee pull-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of

Power Clean + Push Jerk

WOD: For time

Cash in:1000m row

then 5 rounds

15 Back Squat (70/45)

25 Kettlebell Sumo Deadlift High Pull (55/35)

Strength:

find 1RM Front Squat in 15 minutes

WOD: For time

21-15-9-15-21 reps of

Pull-up

Power Snatch (50/30)

*run 200m after every round

Strength:

up to heavy 3 reps Push Press in 12 minutes

WOD: Time cap. 18 min.

2-2-2,4-4-4,6-6-6... reps of

Hang Power Clean (60/40)

Hand release push-up

Toes to bar

Strength:

up to heavy 5 rep Bench Press in 12 minutes

WOD: 10 Rounds for time

6 Deadlift (100/70)

15 V-up

25 Double under

Conditioning: EMOM 15 Min.

Death by burpee

WOD: ''Cindy''

AMRAP 20 Min.

5   Pull-up

10 Push-up

15 Air Squat

Strength:

every 1.15 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of Overhead Squat

WOD: For time

25-20-15-10 reps of 

Dumbbell Push Press (45/35)

250-200-150-100m

Kettlebell Farmer's Carry (55/35)

25-20-15-10 reps of

Double Dumbbell Front Squat (45/35)

Strength:

every 1.30 for 7 rounds

7-6-5-4-3-2-1 reps of Hang Squat Clean Thrusters

WOD:

AMRAP 10 Min.

15 cal. row

15 push-up

rest 2 minutes

AMRAP 10 Min.

15 Pull-up

30 Double under

WOD: Team of 2 complete AMRAP in 24 minutes

30 Sumo Deadlift High Pull (42.5/30)

40 Wall Ball (9/6)

50 Dumbbell Snatch (45/35)

60 Kettlebell Swing (55/35)

CORE: EMOM 8 Min.

Odd: 15-20 V-up

Even: 2x 20 seconds flutter kick 10 seconds rest

Strength:

every 1.30 for 9 rounds 5-5-3-3-2-2-1-1-1 reps of  Push Jerk

WOD: 20 min. time cap.

4 rounds

15 Power Clean (60/35)

15 Burpee box jump (24/20)

20 Toes to bar

max. rep Clean&Jerk in the remaining time

Strength:

up to heavy 5 rep Back Squat in 12 minutes

WOD: For time

9 Squat Snatch (60/35)

250m run

6 Squat Snatch (60/35)

250m run

3 Squat Snatch (60/35)

50 steps back rack Lunge (60/35)

3 Squat Snatch (60/35)

250m run

6 Squat Snatch (60/35)

250m run

9 Squat Snatch (60/35)

Conditioning:

600-400-200-400-600m  Row

rest 1:1 between the rounds

WOD: AMRAP 20 Min.

20 Push-up

20 Toes to bar

20 Box jump over (24/20)

20 Sit-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of Bench Press

WOD: Crossfit open 17.5

10 rounds for time

9 Thrusters (42.5/30)

35 Double Under

Strength:

every 1.15 for 10 rounds 7-7-5-5-3-3-2-2-1-1 reps of Deadlift

WOD: AMRAP 16 Min.

3 Bar muscle-up/6 chest to bar pull-up

6 Clean & Jerk (60/30)

200m Run

Strength:

every 1.15 for 8 rounds 8-7-6-5-4-3-2-1 reps of Front Squat

WOD: EMOM 24 Min.

Min 1: Max. rep dumbbell snatch (45/35)

Min 2: Max. rep hang power clean (50/25)

Min 3: Max. rep wall ball (9/6)

Min 4: rest!

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

WOD: For time

Cash in: 150 double unders

then 5 rounds

10 Sumo Deadlift High Pull (42.5/30)

15 Hand release push-up

Cash out: 50 over the bar burpee

Strength: 

up to heavy 1 Power Clean   in 12 minutes

                    3 Front Squat

                    1 Push Press        

                    1 Push Jerk

WOD: ''FRAN''

For time

21-15-9 reps of

Thrusters (42.5/30)

Pull-ups

CORE:3 Rounds 

30 V-up

50 Kettlebell russian twist