Tag

CrossFit Opus

LIFT: Back Squat – 3 x 5 WOD: 15 press @ 95/65 3 Rope climb 12 press 2 Rope climb 9 press 1 Rope climb

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20

SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)

LIFT: OH Squat – 5 x 2 WOD: 6 Rounds 15 Wall Ball @ 20/14 50 Double under’s (sub. 15 squat thrusts)

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65

SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Renegade Row @ 40/30 10 SLDL @ 95/65

LIFT: Press – 5 x 3 WOD: EMOM to the Death 10 air squats 1 wall walk (add 1 rep every minute)

SKILL: 500m Row for time WOD: 5 X 10 Front Rack Lunges @ 115/85 20 Ball slams @ 20/15 suicide sprint

LIFT: Deadlift 5 x 5 WOD: 4 Rounds 15 thrusters @ 95/65 10 T2B