Tag

CrossFit

LIFT: Snatch – 5 RM WOD: 4 Rounds 5 Ring dips 10 DB Cleans @ 40/25 20 Lunge steps

SKILL: Seated sled pull WOD: AMRAP in 3 400m Run Max Burpees -Rest 1 min- AMRAP in 3 10 Box Jumps @ 24/20 10 push...

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

LIFT: Thruster – 5 RM WOD: AMRAP in 12 5 Deadlift @ 155/95 5 Body Rows 10 Deadlift 10 Body Rows 15 Deadlift 15 Body...

SKILL: Atlas Stone Cleans – max load WOD: 4 Rounds 250m Row 25 Double under’s 10 pull ups

LIFT: Jerk – 5 RM WOD: 100m Sandbag run Max plank 200m Sandbag Run Max Handstand 400m Sandbag Run Max L-sit

LIFT: Front Squat – 5 RM WOD: 10 to 1 KB Swings @ 24/16 kg Box Jumps @ 24/20″

SKILL: Tire Flips – 1/2 Tabata Interval WOD: AMRAP in 15 2 Wall walks 5 pistols per leg 10 sledge swings

LIFT: Snatch – 5 RM WOD: Partner Tag Team A) Row 2k B) AMRAP of 5 Press & 5 Pull ups Score time and reps....

LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint