Tag

Metabolic Conditioning

LIFT: Snatch – 5 RM WOD: Partner Tag Team A) Row 2k B) AMRAP of 5 Press & 5 Pull ups Score time and reps....

LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint

LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls

SKILL: 400m Sandbag Run WOD: AMRAP in 10 7 Deadlift @ 185/135 21 Double under’s

SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min...

LIFT: Press – 5 RM WOD: “The Ghost” 6 Rounds 1 min. Row for Cal. 1 min. Burpees 1 min Double under’s Rest 1 min

SKILL: Atlas Stone Cleans WOD: AMRAP in 7 200m Run 15 Ball Slams 10 Russian twist/side @ 16/12 kg

LIFT: Deadlift – 5 RM WOD: 3x 21 Wall Ball @ 20/14 21 T2B

LIFT: Press – 5 RM WOD: “Ode to Element CF Ontario Open” 30-20-10 Cal. Row KB Swings @ 24/16 kg Box Jump Overs @ 24/20...

SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps...