Tag

CrossFit Opus Hamilton Ontario

SKILL: 3 x max ring dips WOD: Partner’s – AMRAP in 12 A) 10 Body Rows & 15 Med Ball Rebound sit ups B) Plank...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds Max Wall ball (unbroken) @ 20/14 20 Double unders Score time + reps

LIFT: Snatch – 7 x 1 WOD: E.M.O.M. x 20 min Odd = 15 wall ball @ 20/14 Even = box jumps @ 24/20

SKILL: 3 Resisted Sprints WOD: Tabata these…. Wall ball @ 20/14 Body rows Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: “MARY” AMRAP in 20 5 HSPU 10 pistols (alternating) 15 pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row...

SKILL: max ring support x 3 WOD: EMOM for 10 min 1 Clean 2 Front squat 3 Jerk

LIFT: Front Squat – 5 x 2 WOD: EMOM for 9 min 15 KB Swings @ 24/16 kg 3 Burpees

LIFT: Back Squat – 3 x 5 WOD: Partner’s – one person working at a time 5 Rounds Resisted sprint/person 20 pull ups 30 push...

SKILL: 3 x 10 Ring dips or Max Ring support WOD: 21-15-9 Box jumps @ 24/20 push ups KB Swings @ 24/16 kg