Tag

CrossFit

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 21 Wall ball @ 20/14 15 pull ups 9 Power snatch @ 95/65

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: T2B WOD: 6 Rounds 9 Stone to shoulder 9 HSPU

LIFT: Deadlift 1 x 5 WOD: 3 Rounds 400m Run 40 sit ups 7 KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips

LIFT: Snatch – 7 x 1 WOD: 2 Teams – Relay style 3 Rounds 15 Ball slams @ 20/15 50m Sled push @ 170/145

SKILL: 1 Mile Run WOD: 50m Walking lunge to…. FRAN 50m walking lunge to finish

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 burpee box jump @ 24/20 16 KB Swings @ 32/24 kg