Tag

CrossFit

LIFT: Snatch – 7 x 1 WOD: Complete 3 Rounds w/ 1 min Rest between Rounds 3 min AMRAP 6 DB Snatch @ 45/30 6...

SKILL: Pull ups 5 x 3 – strict WOD: AMRAP in 15 5 Deadlift @ 185/135 10 push ups 15 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 25 KB Swings @ 24/16 kg 50 Double under’s

LIFT: Clean – 1 RM WOD: Every 3 min complete….. 1 suicide run 3 thrusters @ 115/75 6 front rack lunges – rest for the...

MJ’s Birthday WOD – For Charity “JACK” 20 min AMRAP 10 push press @ 115/75 10 KB Swings @ 24/16 kg 10 Box jumps @...

LIFT: Front Squat 5 x 2 WOD: 15-12-9 HSPU 45-36-27 Double under’s

LIFT: Bench press – 5 x 5 WOD: AMRAP in 9 9 Burpees 15 squats 21 Deadlift @ 135/95

SKILL: Ring dips 5 x 3 WOD: AMRAP in 20 10 V to Hollow body 20 Russian twist @ 16/12 kg 30 Double under’s

LIFT: Deadlift – 1 x 5 WOD: 10 min EMOM 6 DB Snatch (alternating) @ 45/30 8 Wall Ball @ 20/14

LIFT: Press – 5 x 3 WOD: “Annie” 50-40-30-20-10 Double under’s sit ups