Tag

CrossFit

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Power snatch @ 75/55 15 T2B

SKILL: 400m Run then 200m Farmer Carry WOD: AMRAP in 7 3 HSPU 6 Deck Squats 9 Pull ups

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 3 Rounds – No Timer! 20 Leg Raises 60 sec. plank hold 20...

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: 7 x 5 DB Clean to Thruster @ 40/25 1 suicide

SKILL: Shoot thru Drill WOD: EMOM x 12 odd: 3 Clean & Jerk @ 165/115 even: 10 Box Jump @ 30/24

LIFT: Jerk WOD: 3x 50 Double under’s 20 T2B 10 Goblet squats @ 24/16 kg

LIFT: 1 Squat Clean + 2 front squat EMOM x 10 WOD: AMRAP in 20 1 Rope climb 10 KB Swings @ 24/16 kg 20...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 25 ft OH Barbell lunge 8 burpees over bar 25 ft OH barbell lunge...

“Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: Deadlift – 1 x 5 WOD: 20-15-10-5 Hang Power Clean @ 95/65 Box Jumps @ 24/20 HK2E