Tag

Kettle bells

SKILL: Squat Ball – Team Challenge WOD: CrossFit Baseball – Teams of 4 5 Burpees – 10 Alt DB Snatch – 20 KBS – 10...

SKILL: Toes to Bar Progressions WOD: Partners Complete 800m Run together then as a chipper with 1 person working at a time, 80 Burpees 120...

LIFT: Deadlift – 5 x WOD: EMOM x 18 A) 10 pull ups B) 10 push ups C) 10 KB Snatch @ 24/16 kg

LIFT: Back Squat – 3 x 5 WOD: 80-60-40-20 Air squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Box Jumps @ 24/20″

LIFT: 10 min EMOM: 2 push press + 2 push jerk @ 1RM strict press wt. WOD: 5 Rounds 10 V ups 10 squat jumps...

LIFT: Press – 5 x 3 WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Calorie Row

LIFT: 10 min EMOM: 1 Squat snatch + 2 OH Squat @ 75% 1RM WOD: Alternating Tabata Lateral skaters & KB Highpull to Goblet Squat...

LIFT: 10 min EMOM – Clean pull + squat clean + hang power clean @ 75% 1RM WOD: 5 min AMRAP 15 Heavy KB Swings...

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 5 Squat cleans @ 155/115 10 T2B 15 KB Swings @ 32/24 kg

LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit...