Tag

CrossFit

LIFT: Clean & Jerk 7 x 1 WOD: Tabata…. Wall ball @ 20/14 Rest 1 min Sledge swings Rest 1 min Push press @ 95/65

LIFT: Front Squat 5 x 2 WOD: 10 min Cap 20 Power cleans @ 135/95# then AMRAP of 5 pistols 5 pull ups

SKILL: 3x max effort pull ups WOD: 40-30-20-10 V to Hollow body OH Squats @ 60/35# w/ 3 push ups EMOM

LIFT: Snatch 7 x 1 WOD: AMRAP in 10 5 KB thrusters @24/16 kg 10 Mtn climbers / leg 15 KB Swings @24/16 kg

LIFT: OH Squat 5 x 2 WOD: 1000m Row 100 squats 1000m Row

SKILL: 5 x 2 Cliff hanger pull ups WOD: Row 20 calories 30 Burpees 40 T2B 50 ft. walking OH lunge @ 45/25#

LIFT: Clean & Jerk 7 x 1 WOD: 3 Tire flips 1 Sled push 3 Atlas Stone Cleans 1 Sled push 3 Weighted dips 1...

LIFT: Front Squat 5 x 2 WOD: 5 RFT 5 T2B 10 Box Jump @ 24/20 15 Mountain climbers per leg

Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2...

LIFT: Bench Press 5 x 3 WOD: 3 Rounds 15 Thrusters @ 95/65 60 sec. max effort Row for calories Score total calories rowed