Tag

CrossFit

SKILL: Tire Flips – Partner Tabata WOD: EMOM to failure 4 burpees 2 thrusters @ 95/65* *add 1 thruster EMOM

LIFT: Front Squat – 5 x 2 @ 85% of 1RM WOD: 4 Rounds 30 Box Jump @ 24/20 30 Wall ball @ 20/14 30...

LIFT: Press – 1RM WOD: AMRAP in 9 10 push press @ 95/65 40 double under’s

SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +...

LIFT: Deadlift – 5 RM WOD: 8 min AMRAP 4 paralette pass through 8 T2B 12 OH Lunge @ 45/25

LIFT: Bench Press – 5RM WOD: 4 Rounds 30 Front rack step ups w/BB – Heavy 30 Wall ball @ 20/14

SKILL: Resisted sprints WOD: 11 min AMRAP 11 Hang Power snatch @ 75/55 11 Burpees 11 thrusters @ 75/55 11 sit ups

LIFT: Back Squat – 5 RM WOD: 4 Rounds 1 min AMRAP KB Highpull 1 min AMRAP push ups 1 min AMRAP pull ups 1...

SKILL: Tabata Assault Bike for Calories WOD: 3 Rounds 5 min ladder of 5 Double under’s / 1 HSPU 10 DU / 2 HSPU 15...

LIFT: Snatch – 1 RM WOD: AMRAP in 15 20 Cal Row 15 sit ups ME HS hold