Tag

CrossFit

SKILL: 4 Rounds 60 sec plank 25 Hollow rock WOD: 200 Heavy KB Swings *2 lengths of bear crawl per drop

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 10 to 1 Dual KB Squat Clean 10 to 1 Sprawls

SKILL: Atlas stone technique – follow with 2 min AMRAP Stone to Shoulder WOD: 5 min AMRAP Row for Calories 5 min AMRAP Push press...

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: 21-15-9 pullups Romanian Deadlift @ 95/75 Supermans

LIFT: Clean & jerk – 7 x 1 @ 85% 1RM WOD: Partner’s complete 3 Rounds each Partner A) 100m Farmer Carry Partner B) AMRAP...

SKILL: 200m Row sprint 2 x 100m Row sprint WOD: 1-2-3-4-5-6-7-8-9-10 Weighted step ups – HAP 5 Box jump after each set

LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: “Stone Grace” 30 Cleans for time *EMOM 5 burpees

LIFT: Deadlift – 1 RM WOD: 120 Double under’s 40 C2B pullups 40 Hang Power Snatch @ 75/55 120 Double under’s

SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg