Plymouth Crossfit

Warm UP

Hips, dips, kips n sits. 
3x10 of each

Strength / Skill

5x10 barbel / dumbbell walking lunge
5x10 HSPU or strict press with BB/DB

WOD

10 min AMRAP
Teams of 3
10 x KBs / run 100m x2 / 80m x2 / 60m x2 / 40m x 2 each.

 

Warm Up

• PVC warm up
• JJax, Pass through, OHS, squat snatch drills including snatch balance.

Skill / Strength

• 2 x 10Snatch grip dead lift.
• 2 x 10 high pull
• 2 x 10 HPSn
• 2 x 30s hold at bottom of OHS.
• 2 x 10 OHS.
• 2 x 10 HSSn
• 
  

WOD

• 10 sets each of pull up/ push up/ sit up/ squat. All sets unbroken if possible.

Warm Up

Lax shoulders

Skill / Strength

Barbell skills snatch

10 min emotm 

Squat Snatc h/ HPSn / OHS

WOD

20min AMRAP:
(With a partner from the ground)

5 back squats (155/115/95/75)
5 pull ups
10 push-ups. 
 

Warm-Up:

Run Drills

Strength / Skill:

10 x 40m sprints

WOD: Amrap 12min

Rope Climb (or 5x rope pull up)
 
sled push 100/65