Tag

CrossFit

SKILL: Farmers vs. Lumberjacks WOD: Partner’s – “Annie & Angie are besties” 50 Double under’s (each) 100 pull ups (one person working at a time)...

LIFT: Deadlift – 5 X 5 @ 70% 5RM WOD: “The Unicorn” 4 Rounds 7 Thrusters @ 115/75 14 Ball slams @ 20/15 21...

LIFT: Bench Press – 3 x 5 @ 80% of 5RM WOD: “Annie is Single” Single skips 150-120-90-60-30 Sit ups 50-40-30-20-10

SKILL: Handstand & handstand walk practice WOD: AMRAP in 20 7 thrusters @ 115/75 14 KB Swings @ 24/16 kg 7 pull ups

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run

LIFT: Power Snatch – 1 RM WOD: 30-20-10 DB Thrusters @ 35/20 T2B

SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit...

LIFT: Power clean – 1 RM WOD: 3 Rounds 60 sec plank 30 Hollow rock 10 strict T2B 400m Run

LIFT: OH Squat – 1 RM WOD: 100 Double under’s – 80- 60 – 40 – 20 10 Wall ball @ 20/14 – 20 –...

SKILL: 100m sprint relays WOD: AMRAP in 12 12 Power cleans @ 95/65 8 Barbell front rack lunges 4 Push press