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CrossFit Opus Hamilton Ontario

LIFT: Front Squat – 4 x 2 WOD: 2 Rounds 10 DB Hang Power Clean & Jerk @ 50/35 10 Assault Bike Calories 10 DB...

SKILL: Deadlift technique & prep WOD: “Tillman” 7 Rounds 7 Deadlift @ 315/205 200m sprint 15 pull ups Rest 45 sec between rounds

LIFT: Press – 5 x 5 WOD: “Charlie Sheen” 10 Stone 2 Shoulder Fran

LIFT: Deadlift – 4 x 5 WOD: 21-15-9 Assault Bike Calories GHD sit ups DB Front Rack Squats @ 50/35

SKILL: Sled Push for load WOD: AMRAP in 14 250m Row 50 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Bench Press – 5 x 5 WOD: 5 Rounds 2 Wall walk 10 DB / KB push press (5 per arm) 10 Ring Dips

LIFT: Back Squat – 6 x 3 WOD: 500m Row 40 squats 30 sit ups 20 Burpees 10 pull ups 500m Row

SKILL: Handstand practice WOD: DB Bench Press 8 x 8 30 Hollow Rock after even sets 30 sit ups after odd sets

LIFT: 10 min EMOM of 1 snatch pull + 1 squat snatch + 1 OH squat WOD: TABATA Wall Ball @ 20/14 TABATA Burpees

LIFT: OH Squat – 5 x 3 WOD: Tabata These 8 x squat jumps 8 x Push press @ 95/65 8 x Mountain climbers