Tag

CrossFit

LIFT: Clean & Jerk – 7 x 1 WOD: 21-15-9-15-21 Calorie Row Wall ball @ 20/14 T2B

LIFT: Front Squat – 5 x 2 WOD: EMOM x 10 Adding weight each round 1 strict press 2 push press 3 jerk

SKILL: 2K Row WOD: AMRAP in 7 15 KB Swings @ 32/24 kg 25 Double under’s

LIFT: Snatch – 7 x 1 WOD: Tabata these…. Hollow rock / Rocking arch Rest 1 min OH Lunge @ 45/25 / Ball slams @...

LIFT: OH Squat – 5 x 2 WOD: Partner AMRAP in 12 250m Row 15 Goblet squats – partner’s alternate every round- -KB cannot rest...

WOD: “Murph” 1 Mile Run 100 pull ups 200 push ups 300 squats 1 Mile Run

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 3 Muscle ups 30 Hollow Rocks 60 Double Under’s

LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30...

SKILL: Seated Sled pull WOD: Partner Karen – 150 Wall Ball for time A) One partner working on wall balls @ 20/14 B) One partner...

LIFT: Bench Press – 3 x 5 WOD: Partner AMRAP in 10 Partner A performs a 50 foot walking OH lunge @ 45/25 while Partner...