Tag

CrossFit

LIFT: Bench Press – 1 RM WOD: 100 ft. walking OH Lunge 21 KB Swings @ 24/16 kg 100 ft. walking OH lunge 15 KB...

SKILL: Rope Climbs WOD: Max Wall BAll @ 20/14 in 7 min. EMOM stop & complete 5 HK2E – score total wall ball –

LIFT: Deadlift – 1 RM WOD: 5 Rounds 30 sec. Squats 30 sec. Jump squats 30 sec. Hang Power Clean @ 95/65 Rest 30 sec....

LIFT: Press – 1 RM WOD: 5 Rounds of “Bradley” 100m Sprint 10 pull ups 100m Sprint 10 burpees – 30 sec. Rest –

SKILL: 3x max reps HSPU WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Box Jumps @ 24/20 100 Double under’s 150 KB...

LIFT: Back Squat – 1 RM WOD: 5 Rounds 10 Oh Squat @ 95/65 10 V ups 10 Calorie Row

LIFT: Bench Press – 1 RM WOD: 4 Rounds 7 Thrusters @ 135/95 14 Ball Slams @ 20/15 21 Wall Ball @ 20/14

SKILL: 2x Max Reps Pull ups WOD: EMOM x 10 Odd: 20 KB Swings @ 24/16 kg Even: 20 Box Jumps @ 24/20″

LIFT: Deadlift – 1 RM WOD: 10 Rounds of Cindy – 15 min cap 5 pull ups 10 push ups 15 squats

LIFT: Press – 1 RM WOD: Row 1000m 50 KB Swings @ 24/16 kg 40 Power Cleans @ 95/65 30 Hollow Rock 20 Pull ups...