Tag

CrossFit

SKILL: Sled Pull 50 feet @ 200/150# – for time WOD: 4 Rounds 5 Power Clean @ 135/95 5 Front Squat 5 Split Jerk

LIFT: Press 5×5 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball slams @ 20/15 21 Double under’s

SKILL: Sled Push 50m x 3 WOD: 5x 10 dips 20 mountian climbers per leg 10 press @ 75/45

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

LIFT: 2 Snatch EMOM for 10 min WOD: 5x 10 Wall ball @ 24/16 100m Sprint

SKILL: Foot Frenzy WOD: “The Bear Complex” 7 Sets of….. Power Clean Front Squat Push Press (to back rack) Back Squat Push Press (to front...

LIFT: OH Squat – 5 x 5 WOD: AMRAP in 10 5 Renegade Rows @ 30/20 20 Double under’s

SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-