Mobility & Group Stretch * WOD- Partner 5 Min AMRAP Wall Balls 20/14lbs 7 Min AMRAP Burpees 5 Min AMRAP Pull Ups 7 Min AMRAP Box Jumps 24/20′ 5 Min AMRAP Thrusters 40/30kg * 1 Min Rest between AMRAP’s * 1 Work/ 1 Rest * Score is total reps from all AMRAP’s
Skill/Gymnastics EMOM 10 Mins Opt 1: Min 1- 1-5 Bar MU, Min 2- 50 DU’s Opt 2: Min 1- 1-3 Bar MU, Min 2- 30 DU’s Opt 3: Min 1- 5-10 Strict PU, Min 2- 30 DU’s Opt 4: Min 1- PU Prog Min 2- DU Prog” * WOD 4 Rounds For Reps 1 Min…
Strength/Olymptic Lifting Snatch 6×1 @82.5% 1 Snatch Deadlift + 1 Hang Squat Snatch + 1 Snatch Balance Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 * WOD CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches 35/25kg 3 Bar Muscle-Ups * PEAK Rowing intervals 5x500m…
Midline/ Core Tabata Side Plank + V Sit Crunches Tabata Plank + Hollow Rocks * WOD- Partner 30 Min AMRAP 10 KB FR Lunge 24/16kg 10R+10L 5 Burpee Box Jumps 24/20′ 100m Sprint Partner 1 completes a full round while partner 2 rests, they swap when partner comes back from sprint * PEAK Strength Circuit…
Strength Double KB Bent Over Row 5×8 @32/24 kg Resting 1 Minute Between Sets * WOD ‘Jackie’ 1000m Row/Run 50 Thrusters 20/15kg 30 Pull Ups * PEAK 3 Rounds 7 STOH @ 60%-65% of 1RM Push Jerk 14 Toes to Bar 15 Burpee Box umps 24/20′ REST 3min (REST an extra 2min after last round…
Strength Overhead Squat 4×12 @60% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD For Time (9 Min Cap) 18-15-12-9-6 OHS 42.5/30kg Ring Dips * PEAK Every 2min for 20min 80m Sled Push (Sled + 20kg)
Partner WOD 45min AMRAP 800m Run 80 KB Swings 24/16kg (American) 600m Run 60 Wall Balls 20/14lbs 400m Run 40 Abmat Med Ball Sit Ups 200m Run 20 Burpee Box Jump Overs 24/20′ 200m Run 20 Thrusters 50/35kg 400m Run 40 SDHP 50/35kg 600m Run 60 Power Cleans 50/35kg 800m Run 80 Deadlifts 50/35kg *…
WOD For Time 21-15-9 Power snatch 35/25kg Bar Facing Burpees Rest 2 Mins 5-10-15 Bar Facing Burpees Power snatch 35/25kg * ROMWOD * PEAK Build to 3 rep max Front Squat for the day Then 5 min AMRAP 5 Front squats @70%-75% *Take from rack – as many sets of 5 as you can get…
WOD 20min Partner AMRAP 50m Farmers Carry 32/24kg 10 HSPU 10m = 1 Rep Partner 2 runs 400m then takes over where partner 1 left off. * Gymnastics EMOM 10 mins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row * PEAK…
Strength/Oly Clean and Jerk 5×2 1= 2 Full Clean + 2 Split Jerks @85% Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 Not Touch and Go Reps * WOD Crossfit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of 25 T2B 50 DUs 15 Squat Cleans 60/42.5kg If completed before…