Tag

CrossFit

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65

SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Renegade Row @ 40/30 10 SLDL @ 95/65

LIFT: Press – 5 x 3 WOD: EMOM to the Death 10 air squats 1 wall walk (add 1 rep every minute)

SKILL: 500m Row for time WOD: 5 X 10 Front Rack Lunges @ 115/85 20 Ball slams @ 20/15 suicide sprint

LIFT: Deadlift 5 x 5 WOD: 4 Rounds 15 thrusters @ 95/65 10 T2B

LIFT: Bench Press- 3 x 5 WOD: 5 Rounds 10 push ups 1 Rope climb 10 strict press @ 75/55 25 Cal Row

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 12 250m Row 10 Pendlay Row @ 115/85

LIFT: Back Squat – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 KB Swings @ 24/16 kg Sit ups

LIFT: Snatch – 7 x 1 WOD: EMOM x 8 20 Double under’s 10 Wall ball @ 20/14