CrossFit Razmig

Friday 26/06
Kipping pullup skill

15min AMRAP
2 x Rope Climbs
200m Run
30 x WB (10/7)

TEAM of 3 WOD 17min
A: Max Cal Bike
B: Barbell OH Hold (40/25)
C: 10 x Burpee Box Jump Over
*switch after burpees complete

Thursday 25/06
Team 2
3rnds each14min
A: 100m Farmers carry (32/24) (24/16)
100m Plated carry (20/15) (15/10)
B: Cals Bike

TEAMWOD 14min
3 x 20m/40m/60m shuttle run
4 x 15m Sled push each
15 x Synch DB Burpee Dl Box Step over 1×(30/22) (15/10)
15 x Synch Box Jump Overs
4 x 15m Sled Push ea
3 x 20m/40m/60m Shuttle run

Wednesday 24/06
20min
Run 1km
80 x Alt Lunges (20/15)
Run 1km
80m Burpee Broad jump

WOD 15min
50 x KB Swings (24/16)
50 x Box Jumps
50 x Burpees
50 x Calories
50 x WB (10/7)

Tuesday 23/06
Skill: Kipping Pullups
SkillWod: 15min EMOM
5 x Pullups
10 x Push ups
15 x Air Squats

Team Wod 10min (15min class time)
21 - 15 - 9
Synch Thrusters
RX (40/25) (50/35) (60/40)
SC (30/ 20) (40/25) (50/30)
15 - 12 - 9
Clean & Jerk Share
RX (60/40) (70/45) (80/50)
SC (40/20) (50/25) (55/30)
*remaining time
Max C&J
RX (90/55)
SC (60/35)

Monday 22/06
Thrusters
3 x 5 Building
RX (40/25) (50/35) (60/40)
SC (30/ 20) (40/25) (50/30)

Clean & Jerk
3 x 5 Building
RX (60/40) (70/45) (80/50)
SC (40/20) (50/25) (55/30)

WOD 18min AMRAP
5 x T2B
2 x Wall walks
5 x STOH (50/35)

4 x Pullups
2 x Wall Walks
5 x STOH

3 x C2B
2 x Wall Walks
5 x STOH

2 x BMU
2 x Wall Walks
5 x STOH

Friday 19/6
WOD 35min
50 x WB (10/7)
50 x KB Swings 24/16)
50 x Box Jumps
50 x Goblet Squats
800m Run
30 x Goblet Squats
30 x Box Jumps
30 x KB Swings
40 x WB

Thursday 18/6
4RNDS
3min on 2min off
15/12 Calories
12 x T2B
Max Burpees

TeamWod 14min
40 x Bear Complex (60/40)

Wednesday 17/6

16min DL
1 - 2 - 3 ..7 - 8 - 9 -10

WOD EMOM
Min1: 12 x Front Squats (60/40)
Min2: 12 x Burpees
Min3: 12 x Pullups
Min4: Rest

Tuesday 16/6
40min
1 x RMU
2 x Burpee Target Jump
3 x Squat Snatches (45/30)
4 x T2B
5 x Calories
6 x Front Squats
7 x Pullups
8 x Box Jumps
9 x OHS
10 x Burpee Tuck Jumps
11 x C&J
12 x Candle stick to Jump

Monday 15/6
Skill: C2B
SkillWod: 15min
1 x C2B
7 x Box Jumps
7 x alt. Pistol Squats
*add 1 x C2B every rnd

WOD 8min AMRAP
3 x Clusters (60/40)
13 x Push Ups
23 x Air Squats
3min Rest
7min AMRAP
2 x Bear Complex
8 x Reverse Burpees