Tag

CrossFit

SKILL: Rowing Technique Drills WOD: Partners – Complete 4 Rounds Partner 1 – complete 250m Row Partner 2 – hold plank for duration of row...

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 10 Push ups 15 Ball slams @ 20/15 20 Foot DB Rack Lunges

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 15/10 Cal Assault Bike 5 Touch N Go Power Cleans (HAP) -Rest between Rounds- -Each...

SKILL: Kip Swing – Kipping Pull up WOD: 5 Rounds 5 Thrusters – HAP 10 Burpees -REST- 3 min AMRAP pull ups

LIFT: Push Press – 1RM WOD: 5 Rounds 100 foot Odd Object Carry 20 KB Snatch to OH Lunge Step @ 24/16kg -1 min Rest...

Good Friday Easter Egg Hunt WOD: Teams of 4 – Chipper

LIFT: Press – 5 x 3 WOD: Complete 75 Med Ball Cleans @ 20/14 *EMOM stop to perform 3 Burpees

LIFT: Deadlift – 3 x 8 WOD: AMRAP in 7 10 Push Press @ 95/65 25 Double Under’s

SKILL: Atlas Stone Technique WOD: EMOM x 30 A) 5 HSPU B) 10 Alt Pistols C) 2 Stone to Shoulder

LIFT: Bench Press – 3 x 5 WOD: 3 Rounds 10 Pull ups 15 V ups 20 Burpees