Tag

CrossFit

SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees

LIFT: Press – 3 x 5 WOD: 3-6-9-12-15-18-21……. AMRAP in 6 Power Cleans @ 135/95 Wall Ball @ 20/14

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...

LIFT: Bench Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Hollow Rock KB Swings @ 32/24 kg Ball slams @ 20/15

LIFT: Deadlift – 5 RM WOD: EMOM x 20 min ODD: 15 Wall ball @ 20/14 EVEN: 20 Double unders

SKILL: 6 x 3 pistols per leg WOD: 21-18-15-12-9-6-3 Power cleans @ 135/95 T2B AMRAP in 15

LIFT: Press – 3 x 5 WOD: Open WOD 14.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55

LIFT: Back Squat – 3 x 5 WOD: 10 to 1 Pull ups 1 to 10 Single leg Deadlift / side @ 24/16kg

SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body...