Tag

CrossFit

LIFT: Bench Press – 1 RM WOD: Partner’s complete: 3000m Row 150 push ups 100 pull ups 150 Box Jumps @ 24/20 100 T2B

SKILL: Squat Ball WOD: “Eva” 5x 800m Run 30 KB Swings @ 24/16 kg 30 Pull ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

LIFT: Press – 3 RM WOD: Run 400m -rest 1 min- Run 800m -rest 2 min- Run 400m

SKILL: Rope Climbs WOD: 5 min EMOM: Power Snatch (5 reps 1st min, 4 reps 2nd min, 3-2-1) -increase weight each minute as reps decrease-...

LIFT: Back Squat – 3 RM WOD: 4 Rounds AMRAP in 1 min KB Thrusters @ 16/12 kg AMRAP in 1 min Double under’s AMRAP...

CrossFit Baseball – Teams of 4 3 Tire Flips = base hit 6 Push ups at 1st base 9 box jumps at 2nd base 12...

SKILL: Sled Pulls WOD: 25 HSPU 50 Double under’s 25 OH Lunges @ 45/35 50 Double under’s 25 Sprawls 50 Double under’s 25 Deadlift @...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: AMRAP in 20 200m Farmer Carry @ 45/30 lb DB’s 100m Walking lunge...

LIFT: OH Squat – 3 RM WOD: AMRAP in 8 8 push ups 10 MB Cleans @ 20/14 12 sit ups