Tag

CrossFit

LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

SKILL: Agility – 3X 30 second plate hops followed by 30 second rest, 60 sec max tuck jumps, 60 sec max plate hops WOD: 1...

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Front Squat – 5 RM WOD: 10-20-30-40-50 KB Highpulls @ 24/16 kg 3-6-9-12-15 Dips

“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

SKILL: Assault Bike Sprints – 15/45 WOD: 100 Turkish Get Ups for time -score weight and time-

LIFT: Press – 5 RM WOD: AMRAP in 2 6 Wall Ball @ 20/14 6 Air Squats -Rest 1 min- Complete 5 rounds

LIFT: Deadlift – 5 RM WOD: 21-15-9 Row for Calories Front Squat @ 135/95 T2B

SKILL: Burgener Warm up WOD: EMOM x 12 Odd: 1 Hang Power Snatch + 1 Power Snatch Even: 25 Double under’s -start at 50% 1RM...