Tag

CrossFit Opus

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...

LIFT: Press – 3 RM WOD: Inverse Tabata Thrusters @ 135/95 Rest 2 min Tabata slingshots @ 16/12 kg Rest 2 min Inverse Tabata L-Hang

LIFT: Back Squat – 3 RM WOD: Remembrance Day WOD 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Wall balls @...

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

LIFT: Push press – 5 RM WOD: 15 min EMOM A) 10 H/R push ups B) 10 Box jump overs @ 24/20 C) 25 Double...

LIFT: Front Squat – 5 RM WOD: 400m Row 12-10-8-6-4-2 KB Swing @ 32/24 kg 2-4-6-8-10-12 Pendlay Row @ 115/85 400m Row

SKILL: HSPU / HS hold WOD: Tabata this… Calorie Row Slingshots Sprawls

LIFT: Bench Press – 5 RM WOD: “Karen” 150 Wall balls @ 20/14

LIFT: Deadlift – 5 RM WOD: 3 rounds 500m Row 15 Hang Power Cleans @ 95/65

SKILL: Max height box jump WOD: AMRAP in 12 15/10 push ups 50 Double under’s