Tag

CrossFit

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 5 pull ups 10 Deadlift @ 185/135 15 Box jumps @ 24/20″

SKILL: Tabata Ring plank / touch plank WOD: 10-9-8-7-6-5-4-3-2-1 OH Squat @ 95/65 Burpees

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 10 Wall ball @ 20/24 Max Double under’s -score Double under’s-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 7 Push press @ 115/85 14 Box Jumps @ 24/20″ 7 T2B

SKILL: AMRAP in 2 min rope Climbs WOD: 6 Rounds 250m Row 5 Hang Power Snatch @ 95/65

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Deadlift @ 225/155 10 Pull ups 5 Ring dips

SKILL: 3 x max pull ups WOD: 5 Rounds 10 Weighted lunges per leg @ 45/35 LB bar 20 Front Squats @ 45/35 10 Broad...

LIFT: Clean & Jerk – 7 x 1 WOD: 25 Burpees 25 Power Cleans @ 135/95 25 Burpees EMOM stop and complete 7 Wall Balls...

LIFT: Front Squat – 5 x 2 WOD: “The Unicorn” 4 Rounds 7 thrusters @ 115/75 14 Ball slams @ 20/15 21 Double under’s

SKILL: 3 x Sled push for load WOD: 7x 7 Box Jumps @ 30/24 7 pull ups – Rest 2 min – 150 KB Swings...