CrossFit WOD
PERFORMANCE
A1.
Every two minutes, for 10 minutes (5 sets):
High Bar Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 85-90%
A2.
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)
CrossFit WOD
FITNESS
A.
Four sets of:
Back Squat x 6-8 reps
Rest 20 seconds
Kettlebell Swings x 15 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds.
B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs
BootCamp WOD
INTENSITY
A.
“Bootcamp Metcon Ninja”
7 RFT:
11 Wallballs
11 Burpees
11 Pullups/Ring Rows
*25 min time cap
B.
8 Minute AMRAP
5 Slam Ball
15 DB Thrusters
30 Sec Side Plank
(Switch Sides after each round)
