Tag

CrossFit Opus

LIFT: Jerk – 7 x 1 WOD: Teams of 3 Athlete 1 = static squat hold Athlete 2 = static OH DB/KB hold Athlete 3...

LIFT: OH Squat – 5 x 2 WOD: 20 min EMOM odd: 10 Kb Swing to Goblet Squat even: 5 sprawls

SKILL: Ring Dips – 3 x Max Effort WOD: 5 Rounds 15 Wall Ball @ 20/14 15 Pullups Rest 60 sec between rounds

LIFT: Press 5 x 3 WOD: 10-9-8-7-6-5-4-3-2-1 Back Squat (No Rack) @ 50% 5RM 10 Calorie Row after each set

LIFT: Deadlift – 3 x 8 WOD: 40-30-20-10 Box Jumps @ 24/20 GHD Sit ups (sub Ab Mat sit ups)

SKILL: Core Complex – 10x WOD: 5 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP Double under’s 1 min AMRAP Burpees Rest...

LIFT: Bench Press – 3 x 5 WOD: 21-15-9 Squat cleans @ 155/115 T2B

LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 15 DB Thrusters @ 50/35 45 double under’s 3 rope climb

SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds 6 Snatch pull @ 90% 1RM 12 walking Lunge steps w/ barbell

LIFT: Push Press – 1RM WOD: 24 min EMOM ODD: 50 Ft Carmer Carry – HAP EVEN: 40 Double under’s (sub 7 tick jumps)