Tag

CrossFit Opus

LIFT: Bench Press – 3 x 5 WOD: EMOM x 20 odd: 10 alternating pistols even: 3 Bar muscle ups

SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups

LIFT: Back squat – 3 x 5 WOD: 21-15-9 Power cleans @95/65 Box jump @ 24/20

LIFT: 10 min EMOM @ 75% 1RM 1 snatch pull + 1 squat snatch WOD: 4 Rounds 30 sec HS hold 20 sec rest max...

SKILL: 10 x Core Complex WOD: “Badger” 3RFT 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: 10 min EMOM @ 75% 1RM 1 Push jerk + 1 Split jerk WOD: 8 RFT 50 Ft OH lunge w/ Slam ball 10...

LIFT: 10 min EMOM @ 75% 1RM 1 Clean pull – 1 squat clean – 1 hang power clean WOD: 21-15-9 Double unders Goblet squats...

SKILL: Squat Ball – Team Challenge WOD: CrossFit Baseball – Teams of 4 5 Burpees – 10 Alt DB Snatch – 20 KBS – 10...

SKILL: Sled Races WOD: 25 Deadlift @ 225/155 400m Run 50 pull ups 400m Run 25 Deadlift

LIFT: Front Squat – 5 x 2 WOD: 4 RFT 100m OH Farmer Carry (HAP) 200m Run 10 T2B