Tag

CrossFit Opus

LIFT: Front Squat – 5 x 2 WOD: Partners 3 Rounds 20 stone to shoulder – rep for rep 150 Double under’s – 1 person...

SKILL: 1 mile RUN WOD: 3 Rounds 60 sec plank 30 Hollow Rock 60 sec plank 30 sit ups

LIFT: Clean & Jerk – 7 x 1 WOD: Tabata Wall Ball Rest 1 min Tabata Assault Bike

LIFT: Press – 5 x 3 WOD: EMOM x 20 1 Power clean + 1 hang Power clean + 1 Push jerk

SKILL: Handstand / HS walk WOD: 6 Rounds 200m Run 4 Muscle ups 6 HSPU 8 Burpees

LIFT: Deadlift – 5 x 5 WOD: EMOM x 16 A) 10 pistols B) 15 deck squats C) 10 seated box jumps D) Rest

SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-

LIFT: Back Squat – 3 x 5 WOD: Partners – 7 min AMRAP A) max calories Assault Bike B) AMRAP KB swings @ 24/16 kg...

LIFT: Snatch – 7 x 1 WOD: 15 Rounds 4 strict pull ups 4 Dual DB / KB strict press -for strength & quality

SKILL: Atlas stone technique WOD: 5 stones to shoulder 800m Run 10 stones to shoulder 400m Run 15 stones to shoulder 200m Run