FRIDAY WOD 6/12/15

11
Jun

FRIDAY WOD 6/12/15

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CrossFit WOD
FITNESS

Workout of the Day
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent – use more weight than used on June 9, 2015)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from weight used on June 2, 2015)

B.
Five rounds for time of:
5 Shoulder to Overhead
10 Burpees Over the Barbell

 

PERFORMANCE

Workout of the Day
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

B.
Five rounds for time of:
5 Shoulder to Overhead (M-155#/W-105#)
10 Burpees Over the Barbell