Tag

CrossFit

LIFT: Bench Press – 5 RM WOD: AMRAP in 20 200m Row 3 Muscle Ups (Or 2 Rope Climbs) 10 alternating Pistols

LIFT: Deadlift – 5 RM WOD: 3x 21 Wall Ball @ 20/14 21 T2B

SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap

LIFT: Press – 5 RM WOD: “Ode to Element CF Ontario Open” 30-20-10 Cal. Row KB Swings @ 24/16 kg Box Jump Overs @ 24/20...

LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg

SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 12 3 Tire flips 6 Burpees 9 Box Jumps

LIFT: TGU 5-4-3-2-1 WOD: 1/2 Cindy AMRAP in 10 5 Pull ups 10 push ups 15 Squats

SKILL: Handstand practice WOD: Barbell Complex – AMRAP in 20 1 Deadlift 1 Power Clean 1 Front Squat 1 Split Jerk

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 T2B 20 Russian twist @ 16/12 kg 30 Double under’s