WODWELL - BEST CROSSFIT TRAINING PROGRAMS

AMRAP

AMRAP 5 Minutes
Row 150m
6 Box Jump Overs 28/24"

AMRAP

AMRAP 4 Minutes x 4
7 Push Jerks @ 60%
10/9 Muscle Ups
75' Farmers Lunge 60s/40s
Rest 3:00 Between AMRAPs

For Time

For Time
5 Rounds
8-6-4
Burpee to 12" Target
Hang Power Clean 165/115lbs
Rest 3:00 between

AMRAP

AMRAP 7 Minutes
20 Wall Walks
20 KB Snatches 53/35lbs
20/17 Calorie Ski
20 KB Snatches 53/35lbs

For Time

For Time
2 Rounds
200m Run
8 Bar Muscle Ups
8 Deadlifts 295/200lbs
Rest 1:30 after the second round, then:
2 Rounds
8 Deadlifts 295/200lbs
200m Run
8 Bar Muscle Ups
Rest 1:30 after the fourth round, then:
2 Rounds
8 Bar Muscle Ups
8 Deadlifts 295/200lbs
200m Run

For Time

For Time
3 Chest to Bar Pull Ups
15 Heavy Double Unders
6 Chest to Bar Pull Ups
20 Heavy Double Unders
9 Chest to Bar Pull Ups
25 Heavy Double Unders
12 Chest to Bar Pull Ups
30 Heavy Double Unders
15 Chest to Bar Pull Ups
35 Heavy Double Unders
18 Chest to Bar Pull Ups
40 Heavy Double Unders
21 Chest to Bar Pull Ups

For Time

For Time
5 Rounds
80/72 Calorie Row
15 Wallballs 30/20lbs to 10/9'
Rest 2:30

For Time

For Time:
400m Run
Into:
4 Rounds:
5 DB Single Arm Devil's Press @ 50/35
50' DB Single Arm Overhead Lunge Walk ( 25' Right Arm, 25' Left Arm)
10 Lateral Burpee Over DB
Into:
400m Run

AMRAP

10:00 AMRAP:
12 alternating Pistols Squats
9 Sumo Dead Lift High Pull @ 105/80lb
6 Strict Deficit Handstand Push-ups @ 4/2"

EMOM

Every 4:00 x 5 Rounds:
300m Run
7 DB Squats @ 50/35lb
4 DB Shoulder to Overhead @ 50/35lb

EMOM

Every 4:00 x 5 Rounds:
14 calorie Echo Bike
7 Front Squats @ 135/95
4 Shoulder to Overhead @ 135/95

For Time

For Time:
5 rounds
20 dumbbell box step-ups
Max reps of dumbbell push presses

Rest 2 minutes between rounds