Tag

CrossFit

SKILL: 500m Row for time WOD: 3 Rounds 10 Power Snatch @ 95/65 50 ft OH walking lunge 10 OH Squats @ 95/65 50 ft...

LIFT: Back Squat – 3×5 @85% WOD: 50 Burpee box jump @24/20 50 K2E 50 Wall ball @ 20/14 50 SDLHP @ 95/65

LIFT: Snatch – 7×1 WOD: AMRAP in 12 3 Snatch @ 50% 6 C2B pull ups 24 Double under’s

SKILL: T2B WOD: 5 Rounds 50 foot Farmer walk @ 40/25 10 DB Cleans 50 foot Farmer walk 10 Renegade Row

LIFT: OH Squat – 1 RM WOD: 16 min. EMOM odd: 15 Ball slams @ 20/15 even: 15 sit ups

LIFT: Clean & Jerk – 7 x 1 WOD: 20-15-10-5 push ups Front Squat @ 115/85 Push press @ 115/85

SKILL: Double unders – 7 min EMOM WOD: 7 Rounds 7 Power Cleans @ 95/65 7 thrusters 7 Bar facing burpees

LIFT: Front Squat – 1 RM WOD: 14 min EMOM odd: 10 press @ 50% 5RM even: 20 KB Highpulls @ 24/16 kg

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 30 Calorie Row 20 Pendlay Row @ 95/65 10 Suitcase Deadlift @ 32/24 kg

SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc