Tag

CrossFit Opus

LIFT: Press – 5 x 3 WOD: AMRAP in 12 5 Squat Clean @ 95/65 10 Front Rack Step ups

SKILL: Toes to Bar Progressions WOD: Partners Complete 800m Run together then as a chipper with 1 person working at a time, 80 Burpees 120...

LIFT: Deadlift – 5 x WOD: EMOM x 18 A) 10 pull ups B) 10 push ups C) 10 KB Snatch @ 24/16 kg

LIFT: Bench Press – 3 x 5 WOD: 21-15-9 Power Cleans @ 115/85 Alternating pistols

SKILL: Muscle ups & progressions WOD: In 6 min Complete: 3 Rounds of 10 wall ball @ 20/14 20 walking lunge steps 30 Double under’s...

LIFT: Back Squat – 3 x 5 WOD: 80-60-40-20 Air squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Box Jumps @ 24/20″

LIFT: 10 min EMOM: 2 Snatch pull + 1 Snatch @ 75% 1RM WOD: 400m Run 5 Rounds of 10 Burpees 10 T2B then another...

SKILL: 500m Row for time WOD: EMOM x 30 A) 5 strict pull ups B) 15 deck squats C) 15 Suitcase Deadlifts D) 5 wall...

LIFT: 10 min EMOM: 2 push press + 2 push jerk @ 1RM strict press wt. WOD: 5 Rounds 10 V ups 10 squat jumps...

LIFT: Front Squat – 5 x 2 WOD: “Rubber” AMRAP in 18 3 Tire Flips @ 450/250 6 Burpees 12 Alt. DB Snatches @ 50/35