Tag

CrossFit

LIFT: OH Squat – 1 RM WOD: 5 Rounds 10 sec. L-hang / L-sit 10 KB touch plank per hand 10 Wt. step ups @...

LIFT: Clean & Jerk – 1 RM WOD: 2 Rounds 20 Front squat @ 95/65 15 push ups 10 lunges per leg – Rest 1...

SKILL: 5 Rope climbs WOD: 3 Rounds 750m Row 15 Ball slams @ 20/15 15 Box Jumps @ 24/20

LIFT: Front Squat – 1 RM WOD: 15-12-9 Ground to overhead @ 135/95 200m Run between sets

LIFT: Snatch – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 185/135 push ups

SKILL: Tabata ring plank WOD: 4 Rounds 10 OH KB lunge steps 20 slingshots 30 KB Swings @ 24/16 kg 40 Double under’s

LIFT: OH Squat – 1 RM WOD: 21-15-9 Weighted step ups – Right & Left @ 35/25 Ball slams @ 25/20 Wall Ball @ 20/14

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Sled push x2 WOD: 6 Rounds 6 Manmakers 6 HK2E -post load –

LIFT: Front Squat – 1 RM WOD: AMRAP in 5 3 Power cleans @ 135/95 5 Burpee over barbell 7 pull ups -Rest 2 min-...