Tag

CrossFit

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Wall balls @ 20/14 sit ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 8 3 Power Cleans @ 135/95 6 Overbar Burpees

SKILL: Handstand skills WOD: 7 Rounds 7 shoulder to overhead @ 115/85 7 C2B pull ups – EMOM 10 Double under’s –

LIFT: Press – 3 x 5 WOD: 50 push ups 50 Double under’s 50 Box jumps @ 24/20″ 50 Double under’s 50 KB Swings @...

LIFT: Back Squat – 3 x 5 WOD: Partner AMRAP in 15 A) Hang from rig while ….. B) performs 15 Wall Ball @ 20/14...

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

LIFT: Push Press – 5 RM WOD: 400m Run 20 Power Snatch @ 115/75 400m Run 20 Hang Power Snatch @ 115/75 400m Run

LIFT: Thruster – 1 RM WOD: 4 Rounds Run 800m 2 Rope climbs

SKILL: 3 x Sled Push WOD: AMRAP in 12 10 Pendlay Row @ 95/65 30 Squats

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 K2E 10 Russian twist / side @ 16/12kg 25 Double under’s