Tag

CrossFit

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 16 1 press @ 5 x 3 weight 2 push press 3 push jerk 25 Double under’s

LIFT: Back Squat – 3 x 5 WOD: “G.I. Jane” 100 Burpee pull ups

LIFT: 10 min EMOM 1 Snatch pull + 1 Squat snatch WOD: AMRAP in 12 20 slingshots @ 16/12 kg 10 ball slams @ 30/20...

SKILL: Rope climbs – ME in 2 min WOD: Body weight Front squat ladder 1 rep the first minute, 2 reps the second minute, 3...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 30 Alternating DB Snatch @ 45/30 15 Box Jump Overs @ 24/20

LIFT: Jerk – 5 x 1 WOD: Complete 10 Rope climbs After each rope climb complete 5 burpees, then add 5 burpees every round

SKILL: muscle up progressions WOD: “Diane” 21-15-9 Deadlift @ 224/155 HSPU

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: AMRAP in 15 5 C2B pull ups 10 Alt. pistols 15 Hollow...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 10 Front rack lunges @ 95/65 10 push ups

SKILL: 400m Run for time WOD: AMRAP in 20 40 squats 30 T2B 20 Power Cleans @ 95/65