Tag

CrossFit Opus

LIFT: Snatch – 7 x 1 WOD: Plank 60 sec 50 sit ups Plank 60 sec 40 sit ups Plank 60 sec 30 sit ups...

SKILL: Agility & Reaction drills WOD: 40/30 Calories on the Assault Bike 100 foot OH walking lunge @ 95/65

LIFT: OH Squat – 5 x 2 WOD: 100 KB Swings @ 24-16 kg 10 Burpees 20 Box Jump @ 24/20 100 Kb Swings 20...

LIFT: Front Squat – 5 x 2 WOD: 10 pull ups 30 thrusters @ 95/65 15 pull ups 20 thrusters 20 pull ups 10 thrusters

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm...

LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Bench press – 3 x 5 WOD: 15 min EMOM A) 10 OH Lunge @ 45/25 B) 10 V ups C) 45 sec plank...

SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @...