Tag

CrossFit

LIFT: Back Squat – 3 x 5 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Burpees Ring rows

LIFT: Snatch – 7 x 1 WOD: 120 Hollow Rocks *30 sec plank for each break

SKILL: 500m Row for time WOD: AMRAP in 9 6 Thruster @ 105/75 24 double under’s 9 thruster 27 double under’s 12 thruster 30 double...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

SKILL: Agility Ladder drills WOD: Partners complete 70 Deadlift @ 225/155 (1 person works) *EMOM 4 Burpees (both partners together)

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls

LIFT: Press – 5 x 3 @ 80% 3 RM WOD: AMRAP in 16 50 foot Front Rack DB lunge @ 50/35 15 pull ups

SKILL: Max Height Box Jump WOD: 30 Burpees 30 Clean & Jerk @ 135/95 30 Burpees

LIFT: Deadlift – 3 x 8 @ 65% 5RM WOD: Tabata – rotating stations for 8 rounds dips T2B Double under’s

LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120...