Tag

CrossFit

LIFT: Bench press – 3 x 5 @ 85% WOD: 10-9-8-7-6-5-4-3-2-1 Burpees OH Lunge / leg @ 45/25

SKILL: Pull ups 5 x 5 WOD: 3 Rounds 50 squats 50 Cal Row

LIFT: Deadlift – 1 x 5 WOD: 2-4-6-8-10-12-14…. etc Tire Flips HSPU AMRAP in 10

LIFT: Press – 3 x 5 @ 85% WOD: 3 Rounds 10 Push press @ 115/75 25 KB Swings @ 24/16 kg

SKILL: pistols 5-4-3-2-1 WOD: “Randy Annie” 50/50/25-40/40/20-30/30/15-20/20/10-10/10/5 Double under’s sit ups Power snatch @75/55

LIFT: Back Squat – 3 x 5 @ 85% WOD: 500m Row 2 Rounds of…. 12 walking lunges w 35/20# DB 12 push ups 12...

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 250m Row 10 OH Squat @ 95/65

SKILL: 500m Row for time WOD: AMRAP in 15 9 Power Snatch @ 75/55 6 OH Squat 3 Snatch Grip push press – EMOM stop...

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 50-40-30-20-10 Double under’s Squats

LIFT: OH Squat – 3 RM WOD: Tabata these… ball slams @ 20/15 OH Lunges @ 45/25 Burpees *rest 1 min between exercises