14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch - @12/16 Intermediate: @16/24 RX: @20/28
Hand release push ups/HSPU
KB goblet reverse lunges
2 min pause
TC: 15
"For Time – Ladder with a Pulling Tax"
This workout is a descending rep scheme of four full-body movements, with a twist: after every round, you must complete 2 burpee pull-ups / banded bar muscle-ups / bar muscle-ups before moving on.
For Time – 14-12-10-8-6-4-2:
Pistol Squats (or variation: band-assisted or to box)
KB Snatch @12/16 (Intermediate: 16/24 | RX: 20/28 kg)
Hand-Release Push-Ups / HSPU
KB Goblet Reverse Lunges (same KB)
Between each round, perform:
2 Burpee Pull-Ups (or Banded BMU / BMU)
Time Cap: 15 minutes
This WOD tests your balance, coordination, shoulder endurance, and grip, with just enough pulling between rounds to wear you down mentally and physically.
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
