Tag

CrossFit

LIFT: Snatch – 7 x 1 WOD: 5 Rounds Max Reps DB Bench Press (Floor Press) @ 40/30 Max Reps Ring Rows

SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg

LIFT: OH Squat – 5 x 2 WOD: Plank Ball slam @ 20/15 Mountain climbers DB Snatch @ 50/35 *1st Round 60 second intervals –...

LIFT: Clean & jerk – 7 x 1 WOD: 6 min AMRAP 10 Front Rack Lunges @ 75/55 10 push ups 20 tuck jumps -Rest...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 6 3 Push Jerk @ 135/95 9 Burpee Box Jump @ 24/20

LIFT: Press – 5 x 3 WOD: 12 Days of Christmas 1- Muscle up 2- HSPU 3- T2B 4- pistols 5- ring rows 6- goblet...

SKILL: Rope climb technique – 2 min AMRAP WOD: AMRAP in 10 3-6-9-12-15-18…etc increasing by 3 reps every round OH Squat @ 95/65 T2B

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 24 Calorie Row 8 Front Squats @ 185/135

LIFT: Bench Press – 3 x 5 WOD: “Rowing Randy” 3 Rounds 25 Power Snatch @ 115/75 500m Row

SKILL: 10 Rounds of Core Complex WOD: EMOM x 20 – heavy but perfect form 1 Squat clean 1 Thruster 1 Push jerk