Tech:

Lifter’s choice

WOD: (Open 12.3)

18 min AMRAP

  • 15 Box jumps
  • 12 push press (95/55)
  • 9 Toes to bar

Tech:

Box Jumps

Push up jumps

WOD:

18 min. EMOM of:

-7 hang cleans (115/80 lbs) even minute

-10 pull-ups, odd minute

Tech: WOD:

-6-6-4-4-4-4 OH Squats

-5 x 6-8 ab rollers

WOD:

12 min AMRAP

  • 4 kb push-ups
  • 6 goblet squats
  • 8 kb swings

We’re doing squats today. Let’s learn a thing or two from this guy:

baby-squat

Tech:

-5-5-5-5-5 Squats

-5×8 OH lunges

WOD:

“Annie”

50-40-30-20-10

Double-unders / Situps

Tech:

-5×4 clean jumps

-6×3 front squats 3 pauses

WOD:

3 rounds of tabata

1. Squats

2. Turkish sit-ups/Russian twist

3. Barbell push press/hang cleans

Tech:

-6×4 deadlifts

-5×6 kb swings

 WOD:

death by pull-ups

Welcome to Trufit

I am a CrossFit certified instructor teaching in Richmond B.C. Contact us today and start training!

TruFit Updates