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CrossFit Opus Hamilton Ontario

LIFT: Snatch – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 185/135 push ups

SKILL: Tabata ring plank WOD: 4 Rounds 10 OH KB lunge steps 20 slingshots 30 KB Swings @ 24/16 kg 40 Double under’s

LIFT: OH Squat – 1 RM WOD: 21-15-9 Weighted step ups – Right & Left @ 35/25 Ball slams @ 25/20 Wall Ball @ 20/14

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Sled push x2 WOD: 6 Rounds 6 Manmakers 6 HK2E -post load –

LIFT: Front Squat – 1 RM WOD: AMRAP in 5 3 Power cleans @ 135/95 5 Burpee over barbell 7 pull ups -Rest 2 min-...

LIFT: Bench Press – 1 RM WOD: 100 ft. walking OH Lunge 21 KB Swings @ 24/16 kg 100 ft. walking OH lunge 15 KB...

SKILL: Rope Climbs WOD: Max Wall BAll @ 20/14 in 7 min. EMOM stop & complete 5 HK2E – score total wall ball –

LIFT: Deadlift – 1 RM WOD: 5 Rounds 30 sec. Squats 30 sec. Jump squats 30 sec. Hang Power Clean @ 95/65 Rest 30 sec....

LIFT: Press – 1 RM WOD: 5 Rounds of “Bradley” 100m Sprint 10 pull ups 100m Sprint 10 burpees – 30 sec. Rest –