Tag

CrossFit Opus

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 9 1 rope climb 3 pistols / leg

LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB...

SKILL: max push ups followed by 400m Run for time WOD: E.M.O.M. x 10 min 1 Power Clean 2 Front Squats Increase weight each minute...

LIFT: Bench press 5 x 3 WOD: 21-15-9 KB Swings @ 24/16kg pull ups EMOM 10 double unders

LIFT: Deadlift 3RM WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg

LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg

LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders

SKILL: Muscle up work WOD: AMRAP in 14 7 Broad jumps 14 Ball slams @ 20/15# 21 Wall ball @ 20/14#

LIFT: Bench Press 5 x 3 WOD: AMRAP in 8 6 T2B 12 Push press @ 95/65