Tag

CrossFit

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 500m Row 10 Box Jump @ 24/20 10 Ball slams @ 20/15 10 Wall ball...

SKILL: Sled pull – for load WOD: 12 min AMRAP 20 KB Swings @ 24/16 kg 10 Burpees 20 push press @ 95/65

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 10 Pendlay Row @ 115/75 1 Rope climb (increase by 1 rep every round)

LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)

SKILL: Max Height Box Jump WOD: 5 Rounds 250m Row 20 Hang Squat Cleans @ 35/20 DB 15 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 4 Stone to shoulder @ 115/95 6 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 14 7 Power Clean @ 135/95 14 Wall Ball @ 20/14 21 Double under’s

SKILL: Rope climbs – AMRAP in 2 min WOD: 4 Rounds 200m Row 10 SLDL @ 95/65 10 pull ups

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 6 Power Snatch @ 75/55 8 OH Lunge steps w/ BB

LIFT: Press – 5 x 3 WOD: 80 Wall Ball @ 20/14 60 Cal Row 40 Wall Ball 20 Cal Row