W.O.D.s

CROSSFITDeadlift (not touch & go)8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 Goblet Squat “Grace”For time:30 Clean & Jerks 135/95 _____________________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) For time:21-15-12-9-6Russian Kettlebell SwingLeg Press 2 rounds:20 Leg Lift30 Heel Tap10 V-up30 Toes touch20 Bicycle Crunch […]

UPPER BODYShoulder Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Pullover15(L) 12(M) 10(MH) 8(H) Biceps Curl15(L) 12(M) 10(MH) 8(H) Triceps Extension15(L) 12(M) 10(MH) 8(H) 3 rounds:12-15 Lateral Raise12-15 Triceps Pushdown ________________________ WEIGHTLIFTINGMiyake Snatch High Pull4×3 (M) Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) Pullover & Press8(L) 8(M) 8(MH) 8(H) Dip

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*Follow each set with 15 Triceps Pushdown For time:27-21-15-9Calorie RowToes to Bar ________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) Decline Press15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.8 DB Hammer Curl8 DB Tate Press8

CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 DB Romanian Deadlift AMRAP 10:005 DB Snatch 50/35 (L arm)5 DB Thruster 50/35 (L arm)5 DB Snatch (R arm)5 DB Thruster (R arm)30 Double Unders ______________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with as little rest as possible:50 Machine

CROSSFITStrict Press8(L) 6(M) 4(MH) 2(H)*Follow each set with 15 DB Biceps Curl “Death Race”5 rounds for time:15/12 Calorie Assault Bike10 Burpees _____________________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Prone Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do 12-15 reps with) Complete with as

WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×3 Clean + Jerk70% 2+275% 1+180% 2+285% 1+180% 2+2 Front Squat70% 1×380% 2×3 2 rounds:20 Reverse Hyper:30 Weighted Plank Hold _________________________ SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 3

CROSSFITDeadlift (not touch & go)4(L) 4(M) 4(MH) 4(H)*Follow each set with 10 Goblet Squat For time:50 Single-Arm Devil Press 50/35*Every 2:00 (starting at 0:00) do 30 Double Under _______________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Farmers Carry20m (L-M-MH-H) Gorilla Row8(L) 8(M) 8(MH) 8(H) (each arm) 3 rounds:1:00 Power

UPPER BODY3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Lateral Raise12-15 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown8-12 Nautilus Behind the Neck12-15 Cable Biceps Curl(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck12-15 Reverse Grip Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H)*Follow each set with 15 Triceps Pushdown For total time:1500/1200m Assault Bike75 Push-up30 Toes to Bar (Rest 2:00) 1000/800m Assault Bike50 Push-up20 Toes to Bar (Rest 2:00) 500/400m Assault Bike25 Push-up10 Toes to Bar ____________________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Shoulder Press8(L) 8(M)

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*Follow each set with 10 DB Romanian Deadlift 5 rounds for time:200m Run10 Clean & Jerks 115/75 ___________________________ STRONGFITWeek 32 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge Machine Squat8(L) 8(M) 8(MH) 8(H) Romanian Deadlift8(L) 8(M) 8(MH) 8(H) Leg Extension10(H) 12(MH) 15(M) Hamstring Curl10(H) 12(MH) 15(M) 3