Tag

CrossFit

LIFT: Back Squat (hit a missed 5-3-1) WOD: AMRAP in 10 10 Power Snatch @ 95/65 10 Burpees over bar

SKILL: 500m Row for time WOD: AMRAP in 20 1 Rope climb 25 Deadlift @ 135/95 50 Box Jump Over @ 24/20

LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees

LIFT: Front Squat – 1 RM WOD: Tabata…. OH Lunges @ 45/25 Mountain climbers Wall sit

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg

LIFT: Deadlift – 1 RM WOD: 100 Double under’s 50 Supermans 50 pistols (alt) 100 Double under’s

SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH...

LIFT: Press – 1 RM WOD: 4 Rounds 250m Row 10 Weighted step ups / leg @ 40/25 10 burpees

LIFT: Back Squat – 1 RM WOD: 15 T2B 25 Squat Cleans @ 135/95 50 DB Snatch @ 45/30 (alt.) 25 Squat clean 15 T2B