Tag

CrossFit

LIFT: Deadlift – 5 x 4 WOD: 30 Man makers for time @ 40/30

SKILL: 500m Row for time WOD: AMRAP in 7 Ascending ladder 1-2-3-4-5-6-etc Power Snatch @ 95/65 OH Squat Burpee over Bar

LIFT: 10 min EMOM 1 snatch pull + 1 hang squat snatch @ 80% WOD: 25-20-15 Dual Kb Front Rack Squats @ 50/35 25/20-20/15-15/10 Cal...

LIFT: OH Squat – 3 x 5 WOD: 4 Rounds 25/20 Cal Row 25 Burpees

SKILL: 150 KB Swings for time WOD: 9-6-3 strict press@ 75/55 pull ups -Rest 1 min- 15-12-9 push press @ 75/55 pull ups -Rest 1...

LIFT: Clean & jerk – 5 x 1 @ 80% 1RM WOD: 4 Rounds 2 min Assault Bike 400m Row 2 Rope Climbs

LIFT: Front Squat – 5 x 5 WOD: 3 Rounds 60 sec plank hold 30 sec Handstand Hold 10 Windmills

SKILL: Tire Flips for Max Load WOD: Max Calorie Assault Bike 15 sec sprint / 45 sec rest

LIFT: Bench Press – 3 x 4 WOD: 4 Rounds 10 Hang Clean & Jerk @ 135/95 20 Burpee Box Jump @ 24/20

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 20 push ups 100 Double under’s 20 KB Snatch @ 24/16 kg