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CrossFit Opus Hamilton Ontario

SKILL: 50m Sled push for time @ 190/145 WOD: Tabata…. Hollow Rock / Superman Rock (alternate each work period) Russian twist @ 16 or 12...

LIFT: Bench Press – 3 x 5 WOD: EMOM x 9 6 Box Jump @ 24/20 6 thrusters @ 95/65

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 3 Broad Jump 6 Squat thrusts 9 Squat Cleans

SKILL: Pistols 5-4-3-2-1 WOD: EMOM x 10 5 squat jumps 10 Mountain climbers per leg

LIFT: Press 5 x 5 WOD: 30 sec. Intervals for 4 Rounds Russian twist @ 16/12 kg Plank Flutter kicks OH Hold @ 45/25 Rest

LIFT: Back Squat – 5 x 10 @ 135/95 WOD: EMOM to failure 10 Weighted step ups @ 40/25 Squat jumps increasing by 2 every...

SKILL: Running drills WOD: AMRAP in 8 10 Alt. DB snatches @ 40/30 15 Box Jumps @ 24/20 – Rest 2 min – 500m Row...

LIFT: Snatch 7 x 1 WOD: AMRAP in 15 10 push ups 10 KB Highpulls @ 24/16 kg 10 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 6 Pendlay Row @ 115/75 12 KB Swings @ 24/16 kg 24 double under’s

SKILL: HSPU – Handstand progressions WOD: 30-20-10-20-30 Sledge swings 15-10-5-10-15 V to Hollow Body