Tag

CrossFit Opus

LIFT: Back Squat – 1 RM WOD: 10 Rounds 40 Double under’s 5 HSPU

LIFT: Snatch – 7 x 1 WOD: 5 rounds 60 sec plank 30 static leg raises (sub. candlestick)

SKILL: Rope Climbs WOD: “Fight Got Worse” 3 Rounds 1 min Max Cal Assault Bike 1 min AMRAP DB SNatch @ 50/35 1 min AMRAP...

LIFT: Jerk – 1 RM WOD: 4 Rounds 1 min AMRAP Tire Flips 15 DB Thrusters @ 35/20 -Rest as needed between rounds- Score total...

LIFT: Clean – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Burpee pull ups KB Swings @ 24/16 kg

SKILL: Sled races (3 x each) WOD: 4 Rounds 250 m Row 20 Back squats @ 135/95 15 pull ups

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 Double under’s 10 V ups 5 wall walks

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 20 Ball slams @ 20/15 10 L-arm OH walking lunges @ 50/35 10 R-arm OH...

SKILL: Atlas Stone technique WOD: 5 Rounds 1 min AMRAP Hang Power Cleans @ 115/75 Rest 1 min 1 min AMRAP burpees Rest 1 min

LIFT: Press – 3 RM WOD: Partners – complete 4 rounds each A) Run 400m B) AMRAP pull ups (C2B if you have them) -score...