Tag

CrossFit

SKILL: Tire flips WOD: 6 Rounds 10/5 Ring dips Suicide sprint -rest 45 sec-

LIFT: Snatch – 1 RM WOD: 80-60-40-20 squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Pull ups

LIFT: OH Squat – 1 RM WOD: “Randy” 75 Power Snatch @ 75/55

SKILL: Pull ups (weighted) 5-4-3-2-1 WOD: 15 min EMOM 1 Squat Clean @ 95/65 2 Front Rack Russian Step ups per leg

LIFT: Jerk – 1 RM WOD: Partners complete 3 rounds each: One partner completes 500m Row. The other partner performs AMRAP DB Snatch @ 45/30...

LIFT: Clean – 1 RM WOD: 20 min EMOM Odd minutes complete 5 HSPU (seated DB press) Even minutes complete 5 KB Snatch per arm...

SKILL: 150 KB Swings for time WOD: 60 Double under’s 20 Deadlift @ 135/95 20 Box Jump 40 Double under’s 15 Dedlift 15 Box Jump...

LIFT: Snatch – 3 RM WOD: Partner Goblet Squat Ladder – up & back Partner A holds Plank while Partner B Bear crawls to KB...

LIFT: OH Squat – 3 RM WOD: 30 sec Intervals – 4 Rounds of each movement Wall ball @ 20/14 Lunge steps Mountain climbers

SKILL: Rope climbs – 2 min AMRAP WOD: 20 min AMRAP 4 T2B 8 Box Jump Over @ 24/20 12 Hang Power Clean @ 95/65