Tag

CrossFit Opus Hamilton Ontario

LIFT: OH Squat 5 x 2 @ 85% 1RM WOD: 4 RFT 250m Row walking lunge to wall 20 Wall ball @ 20/14#

SKILL: 3x Max Double unders WOD: AMRAP in 20 40 squat jumps 30 T2B 20 Power Cleans

LIFT: Clean & Jerk 7 x 1 @ 90% 1RM WOD: “FRAN” 21-15-9 Thrusters @ 95/65# Pull ups

LIFT: Front Squat 5 x 2 @ 85% 1RM WOD: 10 to 1 Pendlay Row @ 115/85# push ups

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: 50m Sprints x 4 WOD: Thanksgiving Deck of Cards – 20 min Hearts = Ball slams Spades...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Back Squat 3×3 WOD: 3 Rounds AMRAP in 1 min Wall Ball @ 20/14# AMRAP in 1...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Bench press 3×3 WOD: AMRAP in 5 21 KB Swings @ 24/16kg 12 Push press @ 115/75#...

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: Max Plank WOD: 750m Row 21 KB Snatch to Windmill (per side) @ 16/12kg 500m Row 15...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Deadlift 1×5 WOD: E.M.O.M. until failure 2 HSPU 2 Box Jumps @ 24/20″ 4 HSPU 4 Box...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Press 3 x 3 WOD: 21-15-9 OH Squats @ 115/75# Ball slams @ 30/20# HK2E