Tag

CrossFit

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 5 OH Squat @ 95/65 250m Row 10 OH Squat 500m Row 15 OH Squat...

LIFT: Jerk – 5 x 2 WOD: AMRAP in 7 5 Tuck jumps 10 Ball slams @ 30/20 15 Mountain climbers per leg

LIFT: 1 Clean + 2 Front Squat EMOM for 10 min WOD: 4 Rounds 20 Back Squat @ 135/95 20 Box Jumps @ 24/20

SKILL: Tire flips WOD: AMRAP in 10 T2B Thrusters @ 95/65 2-4-6-8-10-12-14…. etc

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 10 Body Rows 20 KB Swings @ 32/24 kg

LIFT: Deadlift – 1 x 5 WOD: 3x 10 OH Squats @ 95/65 20 sit ups 30 Double under’s

SKILL: muscle ups / muscle up transitions WOD: 4x 50 foot walking lunge 12 push press @95/65 6 Front squat

LIFT: Press – 5 x 3 WOD: AMRAP in 3 10 Box Jump @ 24/20 15 Squats -Rest 1 min- AMRAP in 3

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 pull ups 10 push press @ 95/65 15 thrusters

SKILL: Sled push x 3 WOD: AMRAP in 20 2 Rope climbs 10 alternating pistols 50 Double under’s