Tag

CrossFit

SKILL: 3 x Resisted sprints WOD: Partner AMRAP in 10 1 min Wall Ball @ 20/14 1 min KB Swings @ 24/16 kg – one...

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...

LIFT: Deadlift – 5 RM WOD: Partner EMOM x 8 min. each partner completes both, working opposite of each other 5 Supine Body Rows 10...

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body

LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14

LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B

SKILL: Turkish get up 5-4-3-2-1 WOD: 2 Rounds Row 500 10 HSPU 20 Double under’s 10 Ring dips

LIFT: Snatch – 7 x 1 WOD: 50 Back squat @ 135/95 25 pull ups 40 Back squat @ 105/65 20 pull ups 30 Back...

LIFT: OH Squat – 5 x 2 WOD: 50 KB Swings @ 24/16 40 Ball slams @ 20/15 30 Sprawls 20 DB Alt. Snatch @...

SKILL: 3 x 10 push ups (planche, unbalanced, HSPU..) WOD: 4 Rounds 500m Row 20 Lunge steps 10 T2B