Tag

CrossFit

SKILL: HSPU / Handstand hold / Frog stand WOD: 20 min EMOM 2 Hang Clean 1 Split Jerk

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 6 Pendlay Row @ 115/75 24 Double under’s

LIFT: Bench Press – 3 x 5 WOD: 36*-24*-12 Hollow Rocks Russian twist per side @ 16/12 kg * between sets Run 100m with sandbag...

SKILL: Double under’s – EMOM for 10 min WOD: 6 Rounds 10 Deadlift @ 115/75 8 Power clean 6 Front Rack Lunges

LIFT: Deadlift – 1 x 5 WOD: 5 Rounds of…. 30 second Intervals squats broad jumps Hang power cleans @ 95/65 -rest-

LIFT: Press – 5 x 3 WOD: 3 Rounds 200m Run 15 Ball slams @ 20/15 6 Push press (@ press weight)

SKILL: pistols 5-4-3-2-1 (per leg) WOD: AMRAP in 12 6 Burpee Box Jump @ 24/20 12 Deadlift @ 185/135

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 min odd: suicide run even: 50 foot OH barbell carry @ 95/65

LIFT: Snatch – 7 x 1 WOD: In 12 min. complete 80 wall ball @ 20/14 – with remaining time establish a 1 RM Thruster...

SKILL: Agility drills WOD: AMRAP in 7 50 Double under’s 10 sprawls 5 Power clean @ 135/95