Tag

CrossFit

LIFT: Press – 5 x 3 WOD: EMOM x 20 A) 3 Muscle ups (sub 6 C2B) B) 10 Russian step ups – HAP C)...

SKILL: Atlas stone cleans / sandbag cleans WOD: Partners – similar strength 6 Rounds A) 200m Run B) max distance sandbag or stone carry

LIFT: Deadlift – 5 x 5 WOD: 200 walking Goblet lunges @ 24/16 kg -every drop complete a 50 foot bear walk-

LIFT: Bench Press – 3 x 5 WOD: 2 Rounds 400m Run 50 Box Jump @ 24/20 400m Run 50 Heavy KB Swings

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 500m Row -Rest as needed between rounds-

LIFT: Snatch – 7 x 1 WOD: Plank 60 sec 50 sit ups Plank 60 sec 40 sit ups Plank 60 sec 30 sit ups...

SKILL: Agility & Reaction drills WOD: 40/30 Calories on the Assault Bike 100 foot OH walking lunge @ 95/65

LIFT: OH Squat – 5 x 2 WOD: 100 KB Swings @ 24-16 kg 10 Burpees 20 Box Jump @ 24/20 100 Kb Swings 20...

LIFT: Front Squat – 5 x 2 WOD: 10 pull ups 30 thrusters @ 95/65 15 pull ups 20 thrusters 20 pull ups 10 thrusters