Tag

CrossFit

LIFT: Deadlift – 5 RM WOD: 100-80-60-40-20 Double unders Squats

SKILL: Bottoms up Dual KB Press 3 x max effort WOD: 15-12-9 Pull ups Ring dips w/ 25 Double unders between sets

LIFT: Press – 3 x 5 WOD: AMRAP IN 8 1 Rope Climb 5 HSPU 10 T2B

LIFT: Back Squat – 3 x 5 WOD: Tabata these… Ring support Russian twist @ 16/12kg K2E

SKILL: 3 x 10 Ring dips WOD: 4 RFT 10 KB Swings @ 32/24 kg 20 Double Unders 30 Squat thrusts

LIFT: Bench Press 1 RM WOD: 1 -10 – 1 Box Jumps @ 24/20 Sprawls

LIFT: Deadlift 1 RM WOD: “Baseline” – Revisited 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups (If you want more...

SKILL: 2000m Row WOD: 50 Back squat @ 135/95 25 pull ups 50 Box jump @ 24/20 25 shoulder to overhead @ 135/95

LIFT: Press – 1 RM WOD: 3RFT 10 OH Squat @ 95/65 20 sit ups 30 Double unders

LIFT: OH Squat – 3 RM WOD: 50 ft. OH Lunge @ 45/25 25 Push press @ 95/65 50 ft. OH Lunge 25 Body Rows...