Tag

CrossFit

LIFT: OH Squat – 5 x 2 WOD: 15-12-9 Power Cleans @ 135/95 Burpees over bar

SKILL: Double under’s WOD: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead @ 105/75 Body Rows

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 7 HSPU Box Jumps @ 24/20 3-6-9-12-15-18-21-etc….

LIFT: Front Squat – 5 x 2 WOD: 5x 10 Renegade Row @ 40/30 10 Ball slams @ 20/15 10 Alternating DB snatches

SKILL: Agility ladder drills WOD: Row 500m – 10 Thrusters @ 95/65 – 10 pull ups Row 400m – 8 thrusters – 8 pull ups...

LIFT: Bench press – 3 x 5 WOD: Partner AMRAP in 3 min Front squats @ 95/65 – Rest 2 min – Partner AMRAP in...

LIFT: Deadlift – 5 RM WOD: EMOM x 10 1 Clean & Jerk @ 75% 1RM 5 Burpees

SKILL: Push ups WOD: AMRAP in 15 10 Deadlift @ 60% of 5 RM 20 Box Jump Overs @ 24/20 10 Body Rows

LIFT: Press – 5 x 3 WOD: Partner Chipper 50 Alternating Box Jumps @24/20 25 Unison burpees 50 KB Swings @ 24/16 kg (25 each)...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9...