Tag

CrossFit

LIFT: Front Squat – 5 x 2 WOD: 300 Burpees EMOM stop and complete 5 Kb Swings @ 32/24 kg -30 min CAP-

LIFT: Press – 5 x 3 WOD: AMRAP in 5 10 Ring rows 10 push ups AMRAP in 5 10 Alt. DB Snatch @ 45/35...

SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 OH Squats @ 95/65 10 K2E 30 Mountain climbers / leg

LIFT: Back Squat – 3 x 5 WOD: 10 DB Cleans @ 40/25 50 Double under’s 20 DB Cleans 100 Double under’s 30 DB Cleans...

SKILL: Sled Push WOD: 21-15-9 Burpee broad jump Goblet squats @ 24/16 kg

LIFT: Snatch – 7 x 1 WOD 21-15-9 T2B HSPU

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 5 5 Power Cleans @ 155/105 5 C2B pull ups

SKILL: HSPU practice WOD: Tabata this… Air squats Renegade Rows w/push ups Hollow body hold

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 1 min Assault Bike (Row for calories) 2 min Box Jumps @ 24/20 3...