Tag

Rowing

SKILL: Turkish get up 5-4-3-2-1 WOD: 5 RFT 5 Press @ 75/55 10 Burpees 250m Row

LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg

SKILL: 3 x max strict pull ups WOD: 750m Row 21 OH squat @ 95/65 750m Row 15 OH squat 750m Row 9 OH squat

LIFT: OH Squat 5 x 2 @ 85% 1RM WOD: 4 RFT 250m Row walking lunge to wall 20 Wall ball @ 20/14#

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: Max Plank WOD: 750m Row 21 KB Snatch to Windmill (per side) @ 16/12kg 500m Row 15...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Deadlift 1×5 WOD: E.M.O.M. until failure 2 HSPU 2 Box Jumps @ 24/20″ 4 HSPU 4 Box...

CROSSFIT OPUS- WORKOUT OF THE DAY LIFT: Thruster – 1 RM WOD: “Christine” 3 RFT 500m Row 12 BW Deadlifts 21 Box Jumps @ 24/20″

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Snatch – 1 RM WOD: 100 Squats 1000m Row 100 Squats For Time

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: Max Handstand Push ups WOD: 4 RFT 500m Row 3 Snatch @ 135/95#

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Snatch – 1 RM WOD: “Baseline” 500m Row 40 Squats 30 Sit ups 20 Push ups 10...