Tag

CrossFit Opus Hamilton Ontario

LIFT: 3 snatch grip push press + 1 OH Squat EMOM for 10 min WOD: AMRAP in 10 10 push ups 10 ball slams 1...

SKILL: Turkish get ups – find a heavy single WOD: 4x 500m Row 20 Walking barbell lunges @ 135/95

LIFT: Jerk – 5 x 2 WOD: AMRAP in 3 burpee pull ups -Rest 1 min- AMRAP in 3 KB Swings @ 24/16 kg

LIFT: 1 Clean + 2 Front squat EMOM for 10 min. WOD: 5x 8 T2B 8 Push Jerk @ 155/105 8 Pull ups

SKILL: Atlas Stones WOD: 5x 2 Rope climbs 8 Back squat @ 85% of 5 RM

LIFT: Bench Press – 3 x 5 WOD: 10-15-20-25 KB Swings @ 24/16 Mountain climbers per leg Box Jumps @ 24/20 Ball slams @ 20/15

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 9 21 Wall ball @ 20/14 15 Double under’s 9 Body rows

Easter Egg Hunt Team Workout Teams of 4 – AMRAP in 20 Eggs found determine the WOD

LIFT: Back squat – 3×5 WOD: AMRAP in 15 HSPU 1-2-3-4-5-etc 155/115 Clean 2-4-6-8-10-etc

SKILL: Handstand, HSPU, HS walk practice WOD: 4x 2 Core complex 250m Row