Tag

CrossFit

LIFT: Front Squat – 1 RM WOD: Partner’s – similar strength – 1 person working 2 Rounds 50 Cal Assault Bike 100 Alt. DB Snatch...

LIFT: Press – 1 RM WOD: 4 Rounds 20 Back squat @ 135/95 400m Run

SKILL: Pull ups 54-3-2-1 (C2B or weighted if you got them) WOD: 10 to 1 Ball slams @ 20/15 Sprawls *After Rounds 8-6-4-2 Run 200m*

LIFT: Deadlift – 1 RM WOD: EMOM x 16 2 KB Deadlift 4 KB Highpull 8 goblet Squats (pick weight to complete set unbroken)

LIFT: Bench Press – 1 RM WOD: Partner’s – similar strength 4 Rounds 20 Hang Power Cleans (rep for rep with partner) 20 Burpee box...

SKILL: 150 KB Swings for time WOD: 6 rounds 400m Run 10 KB Snatch per arm 20 push ups

LIFT: Back Squat – 1 RM WOD: 10 Rounds 40 Double under’s 5 HSPU

LIFT: Snatch – 7 x 1 WOD: 5 rounds 60 sec plank 30 static leg raises (sub. candlestick)

SKILL: Rope Climbs WOD: “Fight Got Worse” 3 Rounds 1 min Max Cal Assault Bike 1 min AMRAP DB SNatch @ 50/35 1 min AMRAP...

LIFT: Jerk – 1 RM WOD: 4 Rounds 1 min AMRAP Tire Flips 15 DB Thrusters @ 35/20 -Rest as needed between rounds- Score total...