Tag

CrossFit

LIFT: Bench Press – 5 RM WOD: AMRAP in 18 50 Suitcase Deadlift – Heavy 10 Pullups 40 Suitcase DL 15 Pull ups 30 Suitcase...

LIFT: Back Squat – 5 RM WOD: AMRAP in 3 20 Double under’s (sub 5 Tuck jump) Ball Slams 5-10-15-20-25-30…etc -REST 3 min- Repeat 3...

SKILL: Rope Climbs WOD: AMRAP in 16 10 Dual KB Beggars @ 16/12 kg 15 Wall Ball @ 20/14 200m Run

LIFT: Snatch – 7 x 1 WOD: EMOM to the Death 5 Box Jump + 100 foot shuttle sprint

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 A) 5 HSPU B) 10 Ring Dips C) 10 DB Rows

SKILL: Max Height Box Jump WOD: 12 to 1 Ring Rows 1 to 12 Heavy KB Swings

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 20 Hollow Rock 16 Alt DB Snatch @ 50/35 12 T2B

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 Suicide Run 10 DB Front Rack Squats @ 50/35

SKILL: Agility WOD: AMRAP in 12 5 Power Cleans @ 185/135 30 Double under’s

LIFT: Press – 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups