CrossFit Heavy Lift

Warm up: basic ( run) WOD: 30-20-10 Sit ups push ups K2E sprinter toe touches (l+r= 1) T2B

Warm up: basic ( run) WOD: 3 rounds of 13 deadlifts @ 185#/135#( f) 13 burpees 13 hang cleans  @ 135#/ 95# ( f) 13 burpees 13 floor s...

Warm up:basic (row) WOD:20 min AMRAP 15 diamond push ups 10 under hand grip pull ups 5 straight bar curls @ 75#/45#(f)

Warm up: basic (run) WOD: 21-15-9-5 Back squats @ 135# Wallball shots @ 20# Front squats @ 135# Double unders

Warm up basic row WOD : 10 down to 1 Pull up 75% body weight bench press Incline push up (feet on a 24" box)

Warm up: basic ( row) Stretch: shoulders WOD: 21-15-9 Push Press @ 95# barbell Hang  cleans @ 95# barbell Lateral raises with 25# dumb...

Warm up: basic (run) WOD: 15min AMRAP 5 Deadlifts @ 185#/135# ( f) 25 sprinter sit ups ( l+r=1) 50 double unders