Tag

CrossFit

LIFT: Press – 5 x 3 WOD: 3 Rounds – 1 minute intervals R – Forward/reverse lunge combo @ 24/16 kg KB Swings @ 24/16kg L...

SKILL: Bar Muscle Ups – Progressions & Drills WOD: EMOM x 25 1 Hang Power Clean 2 Front Squats HAP – add weight as needed

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols

SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 10 KB Snatch – R 10 OH Lunges 10 KB Snatch – L 10 OH...

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 Push jerk @ 135/95 10 Burpees

SKILL: Running Drills + Agility WOD: AMRAP in 20 400m Run 15 Thrusters @ 95/65 15 pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: Every 3 minutes complete: 500m Row + 15 Ball slams @ 20/15 Complete 3 Rounds

SKILL: Core Complex x 10 WOD: Assault Bike for time Teams of 4 men complete 450 cal Teams of 4 women complete 300 cal