Tag

CrossFit

SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds

LIFT: Snatch – 1 RM WOD: EMOM x 12 odd: 10 single leg Deadlift (HAP) even: 10 pendlay row -score load-

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: OH Squat – 5 RM WOD: AMRAP in 12 200m Row 10 MB Clean @ 20/14 5 Sprawls

SKILL: 1 Mile Run for time WOD: EMOM x 20 3 Push jerk (HAP) 6 T2B

LIFT: Front Squat – 5 RM WOD: 5 Rounds 200m Run 10 Deadlift @ 185/155 2 Rope Climbs

LIFT: Press – 5 RM WOD: 2 Rounds of…. 1/2 Tabata V-ups 1/2 Tabata Plank Hold 1/2 Tabata Slingshots 1/2 Tabata Arch Hold -Rest 2...

SKILL: Squat Ball WOD: AMRAP in 20 5 Power snatch @ 75/55 10 OH Lunge w/ Barbell 40 Double under’s

LIFT: Deadlift – 5 RM WOD: AMRAP in 15 30 KB Swing @ 24/16 kg 20 push ups 10 tuck jumps