Tag

CrossFit

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 10 Cal Row 20 DB Clusters @ 30/20

SKILL: Paralette pass throughs WOD: 10 to 1 Burpee Box Jumps @ 24/20 3 Hand Squat Cleans after each set (heavy and unbroken)

LIFT: Back Squat – 3 x 5 WOD: 10 Rounds 20 Double under’s 10 Wall Ball @ 24/20 1 Rope climb

SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...

LIFT: Clean & Jerk – 7 x 1 WOD: Same Sex Partners complete 100 / 80 calorie Row (M/F) 80 DB or KB Thrusters 60...

SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull...

LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 2 Stone to shoulder 200m Run

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s

LIFT: 15 min to find 3RM Thruster WOD: Run 200m 21 thrusters @ 115/85 21 pull ups Run 400m 15 thrusters 15 pull ups Run...