Tag

CrossFit

LIFT: Press – 5 x 3 WOD: 15-12-9 Burpee box jump over 150 skips

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 500m Row 12 thrusters @ 95/65 12 T2B

SKILL: 1000m Row WOD: AMRAP in 12 6 C2B pull ups 12 KB Swings @ 24/16 kg 24 Double under’s

LIFT: Snatch – 7 x 1 WOD: Inverse Tabata Hang Rest 1 min Tabata Slams @ 20/15 Rest 1 min Inverse Tabata L-sit

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Calorie Row 5 Front Squat @ 135/95

SKILL: 500m Row for time WOD: 3 Rounds – AMRAP 1 min. Wall Ball @ 20/14 Rest 1 min 1 min. push ups Rest 1...

LIFT: Clean & Jerk – 7 x 1 WOD: “Randy” 75 Snatches for time @75/55

LIFT: Front Squat – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 pull ups

SKILL: 500m Row for time WOD: EMOM x 20 Odd: 15 Ball slams @ 20/15 Even: 15 sit ups

LIFT: Snatch – 7 x 1 WOD: EMOM x 15 1 Squat Clean 2 Front rack lunge steps