Tag

CrossFit

SKILL: Max Height Box Jump WOD: 5 Rounds 7 Ring Dips 14 KB Sumo Deadlift Highpull @ 32/24 kg 28 KB Swings

LIFT: Clean & Jerk – 1 RM WOD: AMRAP in 7 5 C2B pull ups 7 Burpee Box Jump @ 24/20

LIFT: Front Squat – 3 RM WOD: 2 Rounds 50 Box Jump @ 24/20 25 HSPU (sub strict DB press) 5 Rope Climbs

SKILL: Core Complex – 10X WOD: 4 Rounds 5 Dual KB Clusters @ 16/12 kg 10 T2B 20 Double under’s

LIFT: Press – 5 RM WOD: 10 Rounds 5 Man Makers @ 35/25 10 Russian step ups

LIFT: Deadlift – 5 RM WOD: 5 Rounds 10 Hang Cleans @ 95/65 10 Box Jump @ 24/20

SKILL: Agility Ladder Drills WOD: 100 push ups 100 sit ups 100 pull ups EOMOM complete 3 burpees

LIFT: Bench Press – 5 RM WOD: AMRAP in 10 1 Suicide Sprint 5 KB Deadlift @ 32/24 kg 10 KB Swings @ 32/24 kg

LIFT: Back Squat – 5 RM WOD: 3 Rounds 1 min AMRAP sit ups 1 min AMRAP Ball slams @ 25/20 1 min AMRAP Slingshots...

SKILL: Seated Sled Pull WOD: AMRAP in 9 3 Power Clean @ 105/75 5 thrusters 15 Double under’s