Tag

CrossFit

LIFT: Thruster – 1 RM WOD: 20 min EMOM 2 KB Deadlift 4 KB Sumo-Deadlift Highpull 8 KB Swings -HAP-

LIFT: OH Squat – 2 x 5 WOD: Partners complete 4 rounds each P1) Row 250m / 200m P2) Hold Plank -switch-

SKILL: Pull ups 5-4-3-2-1 WOD: 20 min Ladder DB Front Rack Lunges / per leg @ 50/35 Wall Ball @ 20/14 -start with 1 rep...

LIFT: 10 min EMOM 1 Power Clean + 1 Hang Power Clean Find heaviest complex WOD: Max Reps Unbroken Power Cleans @ 75% of EMOM...

LIFT: 1 1/4 Front Squats – 5 x 2 WOD: 20 min EMOM 1 press 2 push press 3 thrusters -HAP-

SKILL: Max Height Box Jump WOD: 25 Burpees 50 SLDL @ 75/55 25 Double under’s 50 pull ups

LIFT: Bench Press – 3 x 4 WOD: 3 Rounds 60 sec HS Hold 30 slingshots 10 V ups

LIFT: Back Squat – 4 x 4 WOD: Alternating Tabata Mountain climbers Tuck jumps Rest Cash out with 2 min Max Cal Assault Bike

SKILL: Tire Flip WOD: Partners – 4 Rounds 2 min AMRAP Power Cleans (HAP) 1 min rest 2 min AMRAP Alt. Tire Flips 1 min...

LIFT: Press – 5 x 4 WOD: Teams of 3-4 = all working for total combined reps Complete 2 Rounds 2 min AMRAP Assault Bike...