Tag

CrossFit

LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg

LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row

SKILL: Skin the Cat WOD: EMOM x 30 1 Power Clean 1 Hang Power Clean Cashout Assault Bike – 30/20 Calories

LIFT: Bench Press – 1 RM WOD: AMRAP in 8 1 wall walk* 40 Double under’s *add 1 rep every round

LIFT: Thruster – 1 RM WOD: Partner WOD – 2 Rounds 10 Tire Flips (rep for rep) 40 T2B (1 person working at a time)...

SKILL: Max height box jumps WOD: Tabata these….. Ball slams @ 20/15 Sprawls V to Hollow body -Rest 2 min- Reverse Tabata L-Hang

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 20 Rounds 30 Cal / 20 Cal Assault Bike 100 foot OH walking lunge @...

LIFT: Jerk – 1 RM WOD: 20 min AMRAP 8 Squat Cleans @ 95/65 200m Run 6 push jerk @ 95/65 200m Run

SKILL: 3 x 10 pulls on Rower for distance leg drive and full stroke WOD: 15 min Ladder 5 pull ups* 30 Double under’s *add...

LIFT: Clean – 1RM WOD: 50 Turkish Get ups @ 24/16 kg