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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 5 x 2 WOD: 5 -10-15-20-25 Deadlift @ 155/95 5-10-15-20-25 Body Rows AMRAP in 12

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...

SKILL: Touch plank relay WOD: “Badger” 3 Rounds 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 21 Wall ball @ 20/14 15 pull ups 9 Power snatch @ 95/65

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: T2B WOD: 6 Rounds 9 Stone to shoulder 9 HSPU

LIFT: Deadlift 1 x 5 WOD: 3 Rounds 400m Run 40 sit ups 7 KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips