Tag

CrossFit

SKILL: Atlas Stone Technique WOD: 10 Rounds 3 Stone to shoulder 9 Pull ups

LIFT: Press – 5 x 5 WOD: AMRAP in 15 20 KB Swings @ 20/14 kg 15 KB Highpull 10 slingshots

LIFT: Deadlift – 5 x 4 WOD: “Karen” 150 Wall Ball @ 20/14

SKILL: Burgener Warm up & Prep WOD: 1-2-3-4-5-6-7-8 Squat Clean @ 155/105 40 Double under’s after each set

LIFT: Snatch – 5 x 1 @ 75% WOD: 3 Rounds 8 R-arm DB OH walking lunge steps @ 50/35 8 L-arm DB OH walking...

LIFT: OH Squat – 4 x 5 WOD: Buy In 500m Row 3 Rounds 10 Ring Rows 10 1-Leg Deadlift @ 24/16kg Cash out 500m...

SKILL: Turkish Get up – 1 RM WOD: AMRAP in 15 OH Squat @ 95/65 T2B Increasing ladder 3-6-9-12-etc

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: 100 Wall Ball for time @ 20/14 -EMOM 20 Double under’s-

LIFT: Front Squat – 5 x 2 1 1/4 Squats WOD: 3 Rounds 5 Broad Jump 10 Dual KB Thrusters @ 24/16 kg 15 Pull...

SKILL: Hang Power Snatch WOD: 5 Rounds 40 Double under’s 5 Hang Power Snatch @ 105/75 5 OH Squat 10 Bar Facing Burpees