Tag

CrossFit

SKILL: Cone drills – zig zag sprint WOD: 4x 5 pullups 10 DB cleans @ 40/25 20 Double unders

LIFT: OH Squat – 3 RM WOD: 5 rounds for time 10 squat jump 10 T2B 20 KB Swing @ 24/16 kg

LIFT: Clean – 3 RM WOD: 3 Rounds for time 10 push ups 20 wall ball 40 Double under’s

SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups

LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig...

LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s

SKILL: Balance Drills WOD: EMOM x 12 Odd: 3 Cleans @ 135/95 Even: 30 Double under’s

LIFT: Bench Press – 3 RM WOD: 1000m Row Then… 5 Rounds of 15/10 pull ups 7 push jerk @ 115/85 – 16 min Cap...

LIFT: Deadlift – 3 RM WOD: 4 min AMRAP 10 Box Jumps @ 24/20 5 C2B pull ups – Rest 1 min – Repeat AMRAP

SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s