Tag

CrossFit

SKILL: 1000m Row WOD: 3 Rounds 20 Hollow Rock 20 Russian Twist @ 16/12 kg 20 Superman Rock 20 Windmills @ 16/12 kg

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees – Rest 1 min – AMRAP in...

LIFT: Front Squat – 5 x 2 WOD: AMRAP – 4 Rounds 30 sec. Box Jumps @ 24/20 30 sec. T2B 30 sec. Broad Jumps...

SKILL: sled push for load WOD: EMOM x 12 odd: 5 Ring dips even: 25 Double under’s

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 2 Rope climbs 4 alternating pistols 8 C2B pull ups -Rest 1 min b/w rounds-

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 7 10 sledge swings 10 OH Squats @ 95/65 20 Mountain climbers per leg

“Filthy Fifty” 50 Box Jumps @ 24/20 50 jumping pull ups 50 KB Swings @ 16 /12 kg 50 walking lunge steps 50 K2E 50...

LIFT: Press – 5 x 3 WOD: Tabata these…….. KB Swings @ 24/16 kg Double under’s Goblet squats

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 30 Wall Ball @ 20/14 20 Burpee over bar 10 Push press @ 135/95

SKILL: Rope Climbs WOD: 50 Calorie Row 40 DB Snatch @ 40/25 30 push ups 20 Box jumps @ 24/20 T2B