Tag

CrossFit

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

LIFT: Front Squat – 5 x2 WOD: AMRAP in 15 50 foot walking lunges 10 push ups 200m Run

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 Hang Power Clean @ 135/95 Every break, complete 10 burpees

SKILL: 200m Repeats WOD: EMOM x 15 Press Push Press Split Jerk

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 200m Run 10 goblet squats @ 24/16 kg 10 pull ups ( body rows)

LIFT: Press – 5 x 3 WOD: 50-40-30-20-10 Flutter kicks Ball slams @ 20/15

SKILL: Agility drills WOD: 1200m Run 24 Thrusters @ 95/65 1200m Run

LIFT: Back Squat – 5 x 5 WOD: EMOM x 12 2 Squat Cleans @ 135/95 3 Sprawls

LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest...

SKILL: strict pull ups 2 x 3 WOD: For time… 21 Deadlift @ 225/155 Run 300m 15 Deadlift Run 300m 9 Deadlift Run 300m