Crown Competitior 1

WOD:
Strength-
10 min. EMOM-5 Strict Ring Dips
10 min. EMOM-5 Strict Pull-Ups
MetCon-
3 Rounds For Time:
10 Cals Assault Bike
3 Rope Climbs
15 Cals Assault Bike
1 Rope Climb
10:28

Back to MU. Bye Bye Hand Skin

WOD:
Strength-
Deadlifts 5x3@140kg-160kg-170kg-180kg-190kg
MetCon-
For Time:
40 Cal Bike
20 DB Alt.Snatches@25kg
10 Bar MU
20 Toes to Bars
150 DU
20 Toes to Bars
10 Bar MU
20 DB Alt. Snatches@25kg
40 Cal Bike
17:20

OK Bike To Normal

WOD:
LPO-
Every 90 sec x 6
2 Power Cleans from Box-2 Push Jerks@90-90-90-95-95-95kg
MetCon-
6 min. AMRAP-
10 Cal Bike
10 KBS@32kg
Rest 3 min.
6 min. AMRAP-
21-15-9
Row
DUx2
Rest 3 min.
6 min. AMRAP-

10-9-8-7-6-5-4-3-2-1

Deadlifts@100kg

HSPU (Kipping)

Finisher-

3x10 Plate Bicep Curls@25kg

3x10 Plate Skull Crushers@25kg 

1-101 reps

2-150 reps

3-109 reps

The Back to Squatting Protocol

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat w/ Hip Sling Shot@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

LPO-
Every 90 sec. x 6
1 Power Snatches-2 Hang Power Snatches@66kg
Core-
3x10 Barbell Rollouts w/ Foam Roll Squeeze between thighs
3x10 ES Kneeling Diagonal Lifts

Back To Reality Not DePRESSed

WOD:
Strength-
4x5 Shoulder Press@55-60-65-70kg

MetCon-
For Time:
15 Toes To Bars
1km Ski Erg
15 Cleans@70kg
500m Ski Erg
15 Cleans@70kg
1km Ski Erg
15 Toes to Bars
16:33

Finisher-
3x10 Slow KB Shoulder Presses@2-16kg-10 Slow Bent Over Rows@2-16kg

"Vacation" WOD 5

WOD:
Strength-
4x5 Deadlifts@140kg-150kg-160kg-170kg

MetCon-
20 Min EMOM:
1-5 Hang Cleans@60kg
2-10 Slow Ring Rows
3-5 Push Presses@60kg
4-10 Cal Assault Bike

Finisher-
50m Sled Rows@40kg

Vacation WOD 4 (Beach)

WOD:
Strength-
Strict Pull-Ups 10-10-10-5

MetCon-
For Time:
100 Air Squats-90 degrees (knee)
10 HSPU
75 Air Squats
15 HSPU
50 Air Squats
20 HSPU
25 Air Squats
25 HSPU

15:20...Strict HSPU until 31st rep