WOD

💥WL

A. EMOM 10′
1 power snatch + 1 hip snatch + 1 ohs
use the haviest weight you can for each set

B. every 2′ x 5 sets
3 back squat
use the haviest weight for each set

💥 metcon
” GEAVAL “

3 RFT
2 burpees rmu
6 bjo
2 brp rmu
9 bjo
2 brp rmu
12 bjo
2 brp rmu
15 bjo
2 brp rmu
18 bjo

• rest 1′ after each rnd –

RX –》 as prescribed
SCL –》 volume : 1 BRMU
skill : banded strict rmu | 3 ring dips | 5 muscle up row

💥metcon
” REVERSE KISS “

amrap 16′
3 wallclimb + shspu face wall*
9 front squat
12 / 9 kcals cardio

• 1 wall walk + 1 shspu = 1 rep

RX 60 / 40
weight scaling 50 / 35 – 40 / 30
skill scaling 1 wall climb + 1 hspu | 1 box walk + 1 box pike pushup

💥 metcon
” CUORE “

FOR TIME

70 C2B
30 SNATCH

RX 60 / 40
SCL 40 / 30 | pullups / banded strict pullups

💥metcon
” WAY FOR HELL “

10 RFT
10 KTB SWING
10 BOX JUMP

RX 32 / 24 | 75 / 60
SCL 24 / 16 | 60 / 50

metcon
” THE GHOST by CrossFit.com “

6 RFT
1′ Kcals
1′ burpees target
1′ double unders
1′ rest

SCL SKILL –》 single unders
SCL VOLUME –》 4 / 5 RDS

METCON
” snake eyes “

for time
100 wall ball shot*
70 alt.DB snatch*
40 t2b*

• every time you break , run 200mt w/ MB

RX 1 x 20/ 15 | 9/6

SCL –》 weight : 1 x 15 / 10 | 6/3
SCL –》 volume : 70 – 50 – 30
SCL –》 skill : one leg t2b / ktc / supinated t2b

💥metcon
” SMOKE SIGNALS “

4 rds x 3′ On | 1.30 Off
1′ kcal cardio
1′ hspu
1′ abmat situps

⬇️SCL elevated HSPU / box pike pusbups / pike pushups

METCON
” time bomb 💣”

for time

12 – 9 – 6
OHS ( *1 )
BMU
kcals bike

• rest 2′ –

15 – 12 – 9
OHS (*2)
C2B
kcals bike

• rest 2′ –

21 – 15 – 9
OHS ( 3*)
pullups
kcals bike

RX 1 60/40 – 2 50/35 – 3* 40/30
SCL 1* 50/35 – 2* 40/30 – 3* 35/25

VOLUME SCALING :
9-6-3 | 12-9-6 | 15-12-9

SKILL SCALING :
BMU –》 banded bmu
C2B –》 pullups
PULLUPS –》 banded strict pullups

metcon
” god machine “

3 RFT with a partner
40 kcals row ( 20 each player )
15 synch t2b
15 synch OA DB thrusters

RX 20 / 15
SCL 15 / 10 | KTC or OLT2B