Tag

CrossFit

SKILL: 3 x Max Effort pull ups WOD: Tabata Thrusters @ 95/65 -Rest 1 min- Tabata Mountain Climbers -Rest 1 min- Tabata Double under’s

LIFT: Snatch – 7 x 1 WOD: 50 Box Jump then…. 12 to 1 Heavy KB Swings 1 to 12 Squat jumps then… 50 Burpees

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 2 4 Power Snatch @ 95/65 8 push ups Rest 1 min. Complete 3 Rounds

SKILL: Muscle Up transitions / Progressions WOD: 20 Deadlift @ 225/155 10 Bar muscle up 16 Deadlift 8 Bar MU 12 Deadlift 6 Bar MU

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95

SKILL: 1000m Row WOD: 5 Rounds 10 Russian step ups – HAP 20 Wall ball @ 20/14

LIFT: Front Squat – 5 x 2 WOD: Tabata these: DB Snatch @ 50/30 Air Squats Ball slams @ 20/15 *1 min rest between Tabata’s

LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees...

SKILL: Tabata Sledge swings WOD: AMRAP in 10 5 Pendlay row @ 135/95 50 Double under’s

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots