Tag

CrossFit Opus Hamilton Ontario

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 8 Push press @ 115/85 12 alt. pistols

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Ball slams @ 20/15 100m sprint 10 pull ups 100m sprint

SKILL: Balance drills WOD: AMRAP in 16 6 thrusters @ 95/65 12 Over bar burpees 400m Run

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 5 KB Highpull @ 32/24 kg 10 KB Swings @ 32/24 kg 15 Squat thrusts

LIFT: Press – 5 x 3 WOD: 7 Rounds 7 Push press @ press working wt. 21 Double unders

SKILL: Double unders – 10 min EMOM WOD: AMRAP in 20 5 Deadlift @ BW 10 Pull ups 100m Sprint

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-

SKILL: Tic Tac Toe Relay WOD: 30 min EMOM odd: AMRAP Thrusters even: Rest men = 115-185 women = 55-95 Pick a weight to average...

SKILL: sled push races WOD: 15-12-9-6-3 Hang power cleans @ 135/95 Burpees

LIFT: Snatch – 7 x 1 WOD: 21 thrusters @ 95/65 3 rope climbs 15 thrusters 2 rope climbs 9 thrusters 1 rope climb