Tag

CrossFit

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 5 Press @ 75/55 1 Suicide sprint

SKILL: Sled push – 3x at working weight WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual...

LIFT: Snatch – 7 x 1 WOD: 6 min AMRAP 10 walking lunge steps w/ dual KB front rack 5 burpees -1 min Rest- Complete...

SKILL: Single leg Deadlift – 3 x 15 per leg WOD: 3 Rounds 1 min max Double under’s 2 min max Muscle ups (sub C2B)...

LIFT: Clean & jerk – 7 x 1 WOD: 8 X 8 T2B 10 Box Jump @ 24/20 12 Push ups *After rounds 2-4-6-8 Run...

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 25 Double unders 10 RDL @ 75/55 (Tempo) 10 Hollow Rock

SKILL: 400m Run x 2 (80%) WOD: AMRAP in 12 12 Hang Power Clean @ 95/65 24 Sit ups

LIFT: Front Squat – 5 x 2 WOD: Partner’s – Similar strength 4 Rounds 25 Power Snatch @ 115/85 75 Wall Ball @ 20/14 (1...

LIFT: Press – 5 x 3 WOD: 1 mile Run 100 sit ups 200 KB Swings @ 24/16kg 300 squats 1 mile Run