Tag

CrossFit

SKILL: Tire Flips – 50m for time WOD: 9 Muscle ups 21 Push Jerk @ 115/85 7 Muscle ups 15 Push Jerks 5 Muscle ups...

LIFT: Jerk – 3 RM WOD: 400m Run 40 squats 30 sit ups 20 burpees 10 pull ups 400m Run

LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups

SKILL: 400m Run for time WOD: 5 Rounds 20 Lunges @ 95/65 30 Double under’s

LIFT: Front Squat – 3 RM WOD: EMOM x 12 odd: 3 Clean & jerk @ 155/105 even: Rest

LIFT: Press – 5 RM WOD: 5 Rounds 10 Hang power clean @ 115/85 5 Ring dips 1 Rope climb

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...

LIFT: Back Squat – 5 RM WOD: Same sex partners – 2 mile relay run Partner A runs while partner B holds 45/25 lb plate...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: Tabata Goblet squats @ 24/16 kg Rest 2 min Tabata Wall sit Rest...

SKILL: Toes to Bar – max effort in 60 sec. WOD: 100 single skips then…10-9-8-7-6-5-4-3-2-1 Wall ball @ 20/14 KB Highpull at 24/16 kg then…...