Tag

CrossFit Opus

LIFT: Jerk – 5RM WOD: EMOM to failure 15 squats + 1 pull up *add 1 pull up every minute until unable to complete workload...

LIFT: Clean – 5 RM WOD: AMRAP in 15 3-6-9-12-15-18-etc OH Squat @ 95/65 T2B

SKILL: Hand balancing practice WOD: Partner 10 min AMRAP Row for Calories Rest 2 min Partner 5 min AMRAP Wall ball @ 20/14

LIFT: Press (hit a missed 5-3-1) WOD: EMOM x 15 1 Clean 2 Hang Power CLean 1st 5 rounds add weight each round *last 10...

LIFT: Back Squat (hit a missed 5-3-1) WOD: AMRAP in 10 10 Power Snatch @ 95/65 10 Burpees over bar

SKILL: 500m Row for time WOD: AMRAP in 20 1 Rope climb 25 Deadlift @ 135/95 50 Box Jump Over @ 24/20

LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees

LIFT: Front Squat – 1 RM WOD: Tabata…. OH Lunges @ 45/25 Mountain climbers Wall sit

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg