Tag

CrossFit

SKILL: 10 min EMOM Double under drill WOD: TABATA these….. DB Snatch Sit ups Squats

SKILL: 400m Run WOD: “Cindy” 5 pull ups 10 push ups 15 squats AMRAP in 20

LIFT: Press 5 x 3 WOD: 5 Rounds 10 Body rows 20 KB Swings @ 24/16 kg 30 Double under’s

SKILL: Sled Push WOD: 5x 10 snatch @ 75/55 30 sec. chin up hold 10 snatch 60 sec. plank hold -20 min Cap-

LIFT: Back Squat 3 x 5 WOD: AMRAP in 2 min. Tuck Jump Burpees Rest 30 sec. AMRAP in 2 min. Mountian Climbers Rest 30...

SKILL: Rope climbs – max ascents in 2 min. WOD: EMOM x 15 1 Power clean @ 115/75 2 Beggars 3 Push Press

LIFT: 2 Snatch EMOM for 10 min WOD: AMRAP in 9 2 Muscle ups (pull ups + dips) 4 Push press @ 135/95 60 Double...

SKILL: Running drills WOD: 15-12-9 Deadlift @ 225/155 Strict pull ups

LIFT: OH Squat 5 x 2 WOD: AMRAP in 10 5 T2B 10 squat jumps 20 slingshots @ 16/12 kg

SKILL: Core Complex x 10 WOD: 3 Rounds 10 Weighted step ups per leg @ 2×45/2×25 15 push ups 500m Row