Tag

CrossFit

SKILL: Partner 3000m Row WOD: 4 Rounds 10 T2B 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 press @ 95/65 10 push press 5 pull ups

LIFT: Bench Press – 3 x 5 WOD: EMOM x 12 odd: 10 Body Rows even: 15 Box jump @ 24/20

SKILL: Agility ladder drills WOD: 5 Rounds 10 OH Lunges @ 45/25 15 sit ups 250m Row

LIFT: Deadlift – 5 RM WOD: 21-15-9 Burpees Wall balls @ 20/14

LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

SKILL: HSPU – 5-4-3-2-1 WOD: AMRAP in 9 3 Power Snatch @ 95/65 6 OH Squat 9 pull ups

LIFT: Back Squat – 3 x 5 WOD: Teams of 3 – 1 athlete working at a time 100 pull ups 200 push ups 300...

LIFT: Bench Press – 3 x 5 WOD: 10 to 1 Ball slams @ 20/15 Box Jumps @ 24/20

SKILL: 150 KB Swings for time WOD: 5 Rounds 5 Power Cleans 10 Thrusters 5 Strict pull ups – no timer – post load –