Tag

CrossFit Opus

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

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 30 sec. Handstand hold 15 Russian twist / side @ 16/12 kg 10 Body Rows

LIFT: Deadlift – 5 RM WOD: 2 Rounds 500m Row 20 Thrusters @ 75/45 500m Row 20 pull ups

SKILL: 2 x Resisted sprint WOD: Team of 3 150 push ups 300 box jumps @ 24/20″ 450 sprawls