Tag

CrossFit

LIFT: OH Squat – 5 RM WOD: 3 Rounds 1 min AMRAP Bench press @ 155/95 1 min AMRAP Wt. step ups @ 95/65 (F.rack)...

LIFT: Jerk – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 Burpees over bar

SKILL: Rope Climbs – ME in 2 min WOD: 4 Rounds – no timer 5 Strict T2B 20 GHD sit ups 60 sec. plank

LIFT: 1 Power clean + 1 Squat clean EMOM for 10 min WOD: Death by 10m sprint (add 10 meters every minute)

LIFT: Front Squat – 5 RM WOD: 1 min Box jumps @ 30/24 1 min KB Highpull @ 24/16 kg 2 min Box jumps 2...

SKILL: Max height box jump WOD: “Pedro” 4 Rounds 1 Rope climb 5 skin the cat 10 alternating pistols

LIFT: Bench Press – 5 RM WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

LIFT: Deadlift – 5 RM WOD: 10-9-8-7-6-5-4-3-2-1 Russian twist @ 16/12 kg KB Swings @ 32/24 kg

SKILL: 90/90 hip mobility WOD: 3 min Farmer lunges @ 30/20 lb DB’s 1 min Rest 3 min Double under’s 1 min Rest 3 min...

LIFT: Press – 5 x 3 WOD: AMRAP in 10 10 KB Swings @ 32/24 kg 10 Box Jump @ 24/20 10 Ring dips