Tag

CrossFit

LIFT: Deadlift – 1 x 5 WOD: 3 Rounds 60 Double under’s 30 DB Lunge steps @ 40/25 (Farmer hold) 15 Burpees

LIFT: Press – 1 RM WOD: 2 min AMRAP Squat cleans @ 95/65 Rest 1 min 2 min AMRAP KB Swings @ 32/24 kg Rest...

SKILL: Sled Pull – for load WOD: 500m Row then 15-12-9 Paralette dips KB Swings @ 32/24 kg then 500m Row

LIFT: Back Squat – 1 RM WOD: 2-4-6-8-10-12-….etc increasing by 2 reps Deadlift @ 225/155 Strict HSPU AMRAP in 7

LIFT: Snatch – 7 x 1 @ 90% WOD: Partner Chipper! 50 Alternating Ball slams @ 20/15 25 Unison burpees 50 Unison KB Swings @...

SKILL: Core Complex – 10 sets WOD: 2 min AMRAP Front Squat @ 135/95 Run 200m 3 min AMRAP lunges Run 200m 4 min AMRAP...

LIFT: OH Squat – 6 x 3 @ 85% WOD: Row 1000m – then – 5 Rounds 25 Double under’s 10 squat jumps

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: “Choose your own Adventure” A) Burpees – AMRAP in 7 OR/ B) 30 Manmakers...

SKILL: Agility drills WOD: 4 Rounds 250m Row 10 Box Jumps @ 24/20 1 Clean @ 90% 1RM

LIFT: Front Squat – 6 x 3 @ 85% WOD: Tabata this…. V-ups KB Swings @ 24/16 kg Slingshots