Tag

CrossFit

LIFT: Power Snatch – 1 RM WOD: 4 Rounds 10 Renegade Rows (w/push up) @ 45/35 DB 10 Russian Step ups per leg

WOD: Fight Gone Bad 3 Rounds, rotating each minute Wall ball @ 20/14 SDLHP @ 75/55 Box Jump @ 24/20 Push press @ 75/55 Row...

LIFT: Power Clean – 1 RM WOD: Partners complete 5 Rounds each A) 200m Row B) plank hold

LIFT: Power Snatch – 3 RM WOD: 8 Rounds 10 Burpees 20 walking lunges w/DB @ 45/30 30 Double under’s

SKILL: 500m Row for time WOD: 5 Rounds 30 sec. AMRAP tire flips 30 sec. AMRAP box jumps onto tire 30 sec. AMRAP wall ball...

LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set

LIFT: Power Clean – 3 RM WOD: The 12 Days of Christmas On the first day of Christmas my true love gave to me 1...

SKILL: Balance drills WOD: Complete 3 Rounds 10 T2B 20 Paralette pass thru 30 Russian Twist @ 16/12 kg 40 sit ups 50 KB Swings...

LIFT: Power Snatch – 5 RM WOD: 1000m Row 30 Alternating pistols 15 Thrusters @ 95/65 -for time-

LIFT: Power Clean – 5 RM WOD: AMRAP in 15 50 ft of Broad Jumps 10 Wall ball @ 20/14 50 ft of Broad jumps...