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CrossFit Opus Hamilton Ontario

SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees

LIFT: Back Squat – 3 x 5 @ 85% WOD: 4x 200m sandbag run 20 lunge steps rest 2 min

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 30 KB Swings @ 24/16 15 Box Jumps @ 24/20 -10 min Cap- Class...

SKILL: Tabata sledge swings WOD: 42 Squat cleans @ 75/55 21 H/R push ups 30 Sq. cleans 15 H/R push ups 18 Sq. cleans 9...

LIFT: OH Squat – 5 x 2 @ 90% WOD: EMOM x 12 3 Deadlift @ 185/135 6 Burpees over bar

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 1 wall walk, 5 pull ups, 10 OH Lunge @ 45/25 2 wall walk,...

SKILL: Handstand / HS Walk WOD: 25 Cal. Row 50 Double under’s 400m Run -for time…

LIFT: Front Squat – 5 x 2 @ 90% WOD: 1 Round of: 100 Double under’s 50 squats 25 Push press @ 95/65 then 2...

LIFT: Press – 5 x 3 @ 85% WOD: 10 Rounds – using a single KB 10 Cleans 10 Front rack squat 10 press 10...

SKILL: Tire Flips WOD: 1000m Row then 3 Rounds of: 5 Renegade row @ 40/30 25 KB Swings @ 24/16 kg then… 1000m Row