Tag

CrossFit

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 13 5 KB Snatch @ 24/16kg 10 Lunges 15 Sit ups

LIFT: Deadlift – 5 RM WOD: Partner’s 100 Box Jumps @ 24/20″ 100 Burpees 100 KB Swings @ 24/16kg 100 Double unders

SKILL: 40 1-Leg Deadlift WOD: 1000m Row Max Ring Dips 750m Row Max Pull ups 500m Row Max Ring Plank 250m Row Max Handstand hold

LIFT: Press – 3 x 5 WOD: AMRAP in 7 3 HSPU 6 Pistols 9 T2B

LIFT: Back Squat – 3 x 5 WOD: Tabata V to Hollow Body Tabata KB Swings @ 24/16 kg Tabata plank

SKILL: max Ring Dips WOD: AMRAP in 10 5 Burpees 10 Wall ball @ 20/14 15 Double unders

LIFT: OH Squat – 5 x 2 WOD: 10 to 1 Burpees Box Jumps @ 24/20″

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 14 min Odd: 10 Push ups Even: 20 Jump Squats

SKILL: 3 x max Ring dips WOD: 500m – 400m – 300m – 200m – 100m Row 20 – 30 – 40 – 50 –...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 5 10 Hollow Rock 20 Double unders REST 2 min 2 min AMRAP Burpees