Tag

CrossFit

LIFT: Press – 5 x 3 WOD: EMOM x 20 1 Power clean + 1 hang Power clean + 1 Push jerk

SKILL: Handstand / HS walk WOD: 6 Rounds 200m Run 4 Muscle ups 6 HSPU 8 Burpees

LIFT: Deadlift – 5 x 5 WOD: EMOM x 16 A) 10 pistols B) 15 deck squats C) 10 seated box jumps D) Rest

SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-

LIFT: Snatch – 7 x 1 WOD: 15 Rounds 4 strict pull ups 4 Dual DB / KB strict press -for strength & quality

SKILL: Atlas stone technique WOD: 5 stones to shoulder 800m Run 10 stones to shoulder 400m Run 15 stones to shoulder 200m Run

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 20 hanging leg raises 20 sit ups 20 flutter kicks / leg 60 sec plank...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 Power Snatch @ 95/65 10 OH Lunge w/ BB 5 Burpee over bar

SKILL: Snatch – Burgener warm up WOD: 30 min EMOM 1 rep of Bear Complex add / subtract weight as needed.

LIFT: Clean & Jerk – 7 x 1 WOD: Partners A) Row 1000m B) AMRAP of 5 push press + 5 pull ups Complete 2...