Tag

CrossFit

LIFT: Deadlift – 5RM WOD: Tabata…. Row for calories Double under’s squat thrusts

SKILL: Handstand and Handstand walks WOD: For time…. 30 Push press @ 135/95 30 Front Squat @ 115/75 30 Power clean @ 95/65

LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 9 3 OH Squat @ 135/95 6 T2B 9 KB Swings @ 32/24 kg

Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s

SKILL: Agility ladder drills WOD: 30 pull ups 30 box jumps @ 24/20″ 30 stiff leg deadlifts @ 75/55 30 jump squats 30 body rows

LIFT: Back Squat – 3 x 5 WOD: 4 x 1 Rope Climb 5 skin the cat 10 alternating pistols

LIFT: Press – 5 x 3 WOD: AMRAP in 10 7 Hand release push ups 14 Front squats @ 135/95 21 squat thrusts

SKILL: 400m Run for time WOD: 5 Rounds 6 Push press @ 95/65 12 Back Squat @ 95/65 24 Mountain climbers

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 3 wall walks 6 Body rows 9 DB snatch (alternating) @ 45/30