Tag

Strength Endurance

SKILL: 3 x Max Effort Double under’s WOD: “Michael” 3x 800m Run 50 Back extensions (supermans) 50 sit ups

LIFT: OH Squat – 1 RM WOD: AMRAP in 18 12 Hang Power Clean @ 95/65 12 Wall ball @ 20/14 12 KB Swings @...

LIFT: Jerk – 1 RM WOD: 4 Rounds – no timer 30 Heavy KB Swings 20 High box jumps 10 KB strict press, goblet style...

SKILL: Atlas Stones WOD: 21-15-9 Thrusters @ 95/65 Step ups w/ Bar

LIFT: Bench Press – 1 RM WOD: Partner’s complete: 3000m Row 150 push ups 100 pull ups 150 Box Jumps @ 24/20 100 T2B

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

SKILL: Rope Climbs WOD: 5 min EMOM: Power Snatch (5 reps 1st min, 4 reps 2nd min, 3-2-1) -increase weight each minute as reps decrease-...

CrossFit Baseball – Teams of 4 3 Tire Flips = base hit 6 Push ups at 1st base 9 box jumps at 2nd base 12...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: AMRAP in 20 200m Farmer Carry @ 45/30 lb DB’s 100m Walking lunge...

SKILL: Tire Flips – 50m for time WOD: 9 Muscle ups 21 Push Jerk @ 115/85 7 Muscle ups 15 Push Jerks 5 Muscle ups...