Tag

Strength Endurance

LIFT: 10 min EMOM @ 75% 1RM 1 snatch pull + 1 squat snatch WOD: 4 Rounds 30 sec HS hold 20 sec rest max...

LIFT: 10 min EMOM @ 75% 1RM 1 Push jerk + 1 Split jerk WOD: 8 RFT 50 Ft OH lunge w/ Slam ball 10...

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

SKILL: Sled Races WOD: 25 Deadlift @ 225/155 400m Run 50 pull ups 400m Run 25 Deadlift

LIFT: Press – 5 x 3 WOD: AMRAP in 12 5 Squat Clean @ 95/65 10 Front Rack Step ups

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″

SKILL: 500m Row for time WOD: EMOM x 30 A) 5 strict pull ups B) 15 deck squats C) 15 Suitcase Deadlifts D) 5 wall...

LIFT: Front Squat – 5 x 2 WOD: “Rubber” AMRAP in 18 3 Tire Flips @ 450/250 6 Burpees 12 Alt. DB Snatches @ 50/35

SKILL: Tire Flips WOD: EMOM to failure 1 Power Clean 1 Front Squat 1 Push press -Every minute increase push press by 1 rep-