Tag

CrossFit

LIFT: Clean – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Burpee pull ups KB Swings @ 24/16 kg

SKILL: Sled races (3 x each) WOD: 4 Rounds 250 m Row 20 Back squats @ 135/95 15 pull ups

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 Double under’s 10 V ups 5 wall walks

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 20 Ball slams @ 20/15 10 L-arm OH walking lunges @ 50/35 10 R-arm OH...

SKILL: Atlas Stone technique WOD: 5 Rounds 1 min AMRAP Hang Power Cleans @ 115/75 Rest 1 min 1 min AMRAP burpees Rest 1 min

LIFT: Press – 3 RM WOD: Partners – complete 4 rounds each A) Run 400m B) AMRAP pull ups (C2B if you have them) -score...

LIFT: Deadlift – 3 RM WOD: Tabata squats H/R push ups Ball slams @ 20/15 Ring rows

SKILL: Agility and Cone drills WOD: AMRAP in 20 24 sit ups 12 alt. TGU -score reps & load-

LIFT: Bench Press – 3RM WOD: Partners – 1 person working, 1 person resting 100 Double under’s 50 Back squat @ 135/95 (BB from ground)...

LIFT: Back Squat – 3RM WOD: AMRAP in 20 10 DB squat cleans @ 45/25 15 pull ups 20 box jump @ 24/20