Tag

CrossFit Opus

LIFT: Clean & Jerk 7 x 1 WOD: 3 Tire flips 1 Sled push 3 Atlas Stone Cleans 1 Sled push 3 Weighted dips 1...

LIFT: Front Squat 5 x 2 WOD: 5 RFT 5 T2B 10 Box Jump @ 24/20 15 Mountain climbers per leg

Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2...

LIFT: Bench Press 5 x 3 WOD: 3 Rounds 15 Thrusters @ 95/65 60 sec. max effort Row for calories Score total calories rowed

LIFT: Deadlift 5 RM WOD: AMRAP in 15 20 Power snatch @ 95/55 20 Burpees 40 Double unders 15 P. snatch @ 115/75 15 Burpees...

SKILL: 5 x 3 weighted pull ups WOD: 3 RFT 500m Row 10 paralette push ups 10 Deadlift @ 185/135

LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock

LIFT: Back Squat 5 x 3 WOD: 5 KB Beggars per leg 20 KB Swings @ 24/16kg 5 Burpees AMRAP in 4 Rest 2 min...

SKILL: 3x max effort pull ups WOD: AMRAP in 15 3 Squat Snatch @ 135/95 15 Box jumps @ 24/20 6 Squat Snatch 20 Box...

LIFT: Bench press 5×3 WOD: 3 RFT 30 Double unders 20 Ball slams @ 20/15 10 Push press @ 95/65