Tag

CrossFit

SKILL: shoulder mobility WOD: “Coe” 10x 10 Thrusters @95/65 10 Ring push ups

LIFT: Press – 5 x 3 WOD: Pull ups 5-10-15-20-25 100m Sprint after each set

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

SKILL: 1000m Row WOD: EMOM x 16 odd: 15 Goblet squats @ 24/16 kg even: 30 Double under’s

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 10 push press each round 10-20-30-40-50 box jumps @ 24/20

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: AMRAP in 8 4 push ups 8 ball slams @ 25/20...

SKILL: Hip Mobility session WOD: EMOM to the Death 1 Deadlift @ 95/65 1 Power clean 1 Squat clean – Increase reps each min- Immediately...

LIFT: Jerk – 5 x 2 WOD: 5x 200m Run 10 OH Squat @ 95/65

LIFT: 1 Squat Clean + 2 Front Squats EMOM x 10 WOD: 6x 12 OH Walking Lunges @ 45/25 9 C2B pull ups 6 Burpee...

SKILL: Core complex – 10 sets WOD: 12-9-6-3 thrusters @ 95/65 KB Swings @ 32/24 kg Pull ups