Tag

CrossFit

LIFT: Press – 3 RM WOD: 15 Thrusters @ 95/65 400m Run 12 Thrusters 200m Run 9 Thrusters 100m Run

LIFT: Back Squat – 3 RM WOD: AMRAP in 8 5 Power Snatch @ 115/85 10 Burpees

SKILL: Cone drills WOD: 1000m Row 100 Double under’s 20 HSPU 15/12 Muscle Up 30 Thrusters @ 95/65 40 Front Rack walking lunges @ 95/65...

LIFT: Bench Press- 3 RM WOD: 400m Run 15 pull ups 400m Run 12 pull ups 400m Run 9 pull ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 18 10 K2E 20 Alternating pistols 30 sec. Handstand Hold

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

LIFT: Press – 3 RM WOD: 150 KB Swings @ 24/16 kg 5 Burpees 5 Push press @ 95/65 10 Burpees 10 Push press 15...

LIFT: Back Squat – 3 RM WOD: 1 min Double under’s 1 min DB Snatch @ 25/45 2 min Double under’s 2 min DB Snatch...

SKILL: Agility drills WOD: AMRAP in 18 21 Box Jumps @ 24/20 15 push ups 9 Deadlift @ 185/155

LIFT: Push Press – 5 RM WOD: AMRAP in 12 200m Sprint (Run or Row) 10 Ball slams @ 20/15 -Rest 30 sec.-