Offshore CrossFit – CrossFit

(No Measure)

Warm up

2 sets

7 Deadlfits

5 pull ups

20 double unders

Skill or Strength

Push Jerk (5-5-5-5-5)

Metcon

Metcon (Time)

9 min cap

21 Deadlfits 155/225

21 box jumps 20/24″

21 pull ups

15 deadlifts 155/225

15 box jumps 20/24″

15 chest to bar pull ups

9 deadlifts 155/225

9 box jumps 20/24″

9 bar muscle ups

Accessory Work

4×10 plate OH sit ups

4x:60 planks with :30 rest between each

Offshore CrossFit – CrossFit

Warm-up (No Measure)

2 Sets

10 Hollow Bodies

20 Jumping Lunges

10 Box Jumps

Skill or Strength

10 Minute: EMOM

3 Ground to Overhead 65/95

3 Burpees Over the Bar

Metcon

Metcon (Time)

3 Rounds

25 Wallballs 14/20lbs

50 Double Unders

20 Shoulder to Overhead 65/95

Accessory Work

Bulgarian Squats 4 x 10

Strict Handstand Push Ups 3 x 5/8

Warm Up

Strength & Skill

WOD

Accessory work:

Offshore CrossFit – CrossFit

(No Measure)

Warm Up

2 sets

400m run

10 KB swings

10 goblet squats

Front Squat (5X5)

Metcon (1 Rounds for reps)

DEATH BY EMOM

5 THRUSTERS 65/95

5 Burpee over the bar

Warm Up
10 Good mornings
10 back squats
10 lunges with bar on back
10 burpees

Strength & Skill – 12 mins
Deadlift
5×1

WOD
3 rounds for time
400m run
25 chest to thigh sit ups
25 push ups

Accessory work:
5x250m row sprints with :60 rest between each sprint
for the first 2 set the damper at 10, for the last three set the damper at 5/6. record your times