Strength:
5 x Max Strict Weighted Pull Ups

WOD 1:
3 Rounds 
500m Row
15 Hang Power Clean (70, 47)
50 DUs

WOD 2:
3 Rounds 
1 Min Hollow Rock
1 Min Plank
10 Good Mornings
1 Minute Rest





Strength:
1 RM Front Squat
Then, 3 x 4 Front Squats at 70% of Max

WOD:
500m Run, then
15 Min AMRAP:
3 Power Snatch (70/45)
6 HSPUs
9 KBS (24/20)
Then, 500m Run

REST

3 x 8 Ring Dips





Strength:
3 x 8 Push Press
Hand Stand Walk Practice

WOD 1:
7 Rounds
20 Cal Row
5 Power Clean and Jerk (85/55)
Rest 1 Minute between Rounds

WOD 2:
30 Burpee Box Jumps 
3 Rope Climbs
20 Burpee Box Jumps
2 Rope Climbs
10 Burpee Box Jumps
1 Rope Climb







Strength:

3 x 8 Pistols
3 x 2 Wall Walks

WOD:
3 Rounds for Time:
RxD:
8 Deadlifts (70/50)
6 C2B
4 Snatches (70/50)
2 Bar Muscle Ups
RxD-:
8 Deadlifts (50/35)
6 Ring Rows
4 Snatches (50/30)
2 Strict Pull Ups



Strength:
Back Sqauts - 12,10,8,6,4,2 

WOD:
Run 800m, 600m, 400m
Power Clean (60/40) 21, 15, 9
Box Jumps 42, 30,18

End with 400m Farmers Carry

Strength:
Bench Press - 3 x 8
4 x 10 Band Pull Aparts
Optional:  3 x Max Ring Dips

WOD:
3 Rounds for Time
50 KBS (24/16)
30 OH Plated Sit Ups
20 Burpees to Plate

Strength:
Work to a Max Clean and Jerk
3 x 8 Behind the neck Strict Press

WOD:
1000m Row - 3 Minutes Rest
750m Row - 2 Minutes Rest
500m Row

10-1
Thrusters 70/45
C2B



Strength:
3 x max attempts Strict Pull Ups

WOD:
3 Rounds for Time
20 HRPU
20 Wall Balls
2 Rope Climbs
300m Row

Rest

2 Minutes accumulative L Sits

Strength:
EMOM - 12 Minutes
2 x Squat Snatch

WOD:
20 min AMRAP
5 DB Snatch (25/15)
10 HSPU
15 T2B


EVA
5 Rounds for Time:
800m Run
30 KBS
30 Pull Ups

Strength:
4 x 5 Front Squats

WOD 1:
10,8,6,4,2
Weighted Lunges 50/35
OHS 50/35

WOD 2:
5 Rounds for Time:
10 Wall Balls (10/7)
10 Burpees

Strength:
3 x 3 OHS

WOD:
5 Rounds for Time:
6 Power Snatches 60/40
5 Bar MUs
400m Row
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