Tag

CrossFit

LIFT: Bench press – 3 x 5 WOD: Tabata wall balls @ 20/14 Rest 1 min Tabata wall sit Make best friends with foam roller!

LIFT: Deadlift 3 RM WOD: AMRAP in 10 10 T2B 15 Push press @ 95/65 20 Box jumps @ 24/20

SKILL: Agility drills WOD: AMRAP in 8 5 Press @ 95/65 10 push ups

LIFT: Press – 3 x 5 WOD: 4 Rounds 400m Run 3 pistols per leg 3 wall walks

LIFT: Back Squat 3 x 5 WOD: AMRAP in 12 1 Snatch @ 95/65 5 OH Lunge (with barbell) 10 V-ups

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

LIFT: Thruster – 3 RM WOD: 30-20-10 Hang Squat Clean @ 115/75 Box Jumps @ 24/20 Push ups

LIFT: Push press 3 RM WOD: AMRAP in 8 2 HSPU 4 Pull ups 6 OH Lunge @ 45/25

SKILL: 400m Run for time WOD: 21-15-9 OH Squat @ 95/65 pull ups

LIFT: Snatch – 7 x 1 WOD: AMRAP in 6 10 Box Jumps @ 24/20 5 Paralette pass through