Tag

CrossFit

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 14 7 Hang Power Clean @ 135/95 7 T2B

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 25 Double under’s 10 Burpees

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Calorie Row Air squats KB Swings @ 24/16 kg

SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in...

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 10x 10 push ups 20 Wall Ball @ 20/14 30 Double under’s

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 odd: 30 mountain climbers per leg even: 20 wall ball @ 20/14

LIFT: Snatch – 7 x 1 WOD: AMRAP in 5 3 push jerk @ 155/115 9 box jump @ 24/20 -Rest 1 min- AMRAP in...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 12 4 C2B pullups 8 Alt. DB Snatch @ 40/25 16 Russian step ups @...

LIFT: Clean & Jerk – 7 x 1 WOD: 15-12-9 OH Squat @ 95/65 sit ups 15-12-9 push press @ 95/65 situps 15-12-9 Oh Squat...

SKILL: Skin the cat – Levers WOD: AMRAP in 14 14 thrusters @ 95/65 14 pull ups 14 Lunge steps