Tag

CrossFit Opus

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 12 200m Row 10 Alt pistols 1 rope climb

SKILL: Bar Wars WOD: 1 to 10 DB Clusters @ 35/25 Burpees

LIFT: Press – 5 x 3 WOD: Crap Shoot! – Roll the Dice 13 min AMRAP 2 – 100 DU’s 3 – 5 Sprawls 4...

LIFT: Deadlift – 3 x 8 WOD: 10 min EMOM odd: HS Hold (10-40 sec) even: 1 wall walk

SKILL: Agility – Dodgeball WOD: Partners Complete 5 Rounds 20 Power Cleans @ 95/65 (rep for rep) 20 Pull ups (sub Ring rows) – partition...

LIFT: Bench Press – 3 x 5 WOD: “Annie” 50-40-30-20-10 Double under’s Sit ups

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 15 Cal Assault Bike 12 OH Lunge @45/25 9 Box Jump @ 24/20 6 push...

SKILL: Mobility and prep WOD: AMRAP in 20 3 Squat Clean 2 Beggars 1 Push Press

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 Power Snatch @ 95/65 30 Wall Ball @ 20/14 60 Double under’s (sub 10/7 cal...

LIFT: OH Squat – 5 x 2 WOD: 14 min EMOM odd: 10 1-Leg Deadlift – HAP even: 10 alt pistols