Tag

CrossFit

LIFT: Back Squat – 3 x 5 WOD: 18 min EMOM (alt. each minute) A) 10 T2B B) 5 Hang Power Clean (HAP) C) 10...

LIFT: Snatch – 7 x 1 WOD: 12 min AMRAP 20 Calorie Row 20 Double under’s 10 Burpees

SKILL: Sledge swings – TABATA WOD: 3 Rounds 10 Deadlift @ 205/155 15 pull ups 20 supermans 15 box jump @ 24/20 10 HK2E

LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 20 DB Snatch @ 45/30 20 walking lunge steps 20 sit ups

SKILL: 500m Row for time WOD: 50 Burpee Box Jump Overs @ 24/20 EMOM 1 C&J @ 185/135

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 20 10 G2OH @ 95/65 10 T2B 10 Front Squat @ 95/65

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 20 Double under’s 15 Deadlift @ 185/135 10 Ring rows

SKILL: skin the cat – lever progressions WOD: 50-40-30-20-10 OH walkin glunges @ 45/25 KB Swings @28/20 kg

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 10 15 Cal Row 10 Front Squats @ 95/65 10 push ups