Tag

CrossFit

LIFT: Snatch – 3 RM WOD: 3 Rounds 10 hang Power Snatch @ 75% of 3RM 20 Box Jump Overs @ 24/20 400m Run

SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row

LIFT: Jerk – 3 RM WOD: 36-24-12 Sit ups 18-12-6 H/R Push ups 200m Sandbag Run after each round

SKILL: Mobility games WOD: 10-8-6-4-2 Thrusters @ 135/95 50-40-30-20-10 Double under’s

LIFT: Clean – 3 RM WOD: 100 KB Swings @ 24/16 kg 10 Power cleans @ 115/85 20 Ball Slams @ 25/20 100 KB Swings...

LIFT: Front Squat – 3RM WOD: Open 13.1 – 17 minute Cap 40 Burpees, 30 Snatch @ 75/45 30 Burpees, 30 Snatch @ 135/75 20...

SKILL: Deck Squats – Pistols WOD: 10-9-8-7-6-5-4-3-2-1 Renegade Rows @ 35/25 Box Jumps @ 24/20

LIFT: Bench Press – 5 RM WOD: 3 Rounds 10 Abmat sit ups 20 Med ball cleans @ 20/14 30 Double under’s

LIFT: Deadlift – 1 x 3 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball Slams 21 Double Under’s