FRIDAY WOD August 7, 2015

6
Aug

FRIDAY WOD August 7, 2015

klokov
CrossFit WOD 
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set: 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

Goal is to establish perfect footwork and mechanics.
Coach Led Barbell Warm Up/Skill Review

split jerk

B.
AMRAP in 12 minutes of:
6 Ground to Overhead (M-135#/W-95# or challenging weight 55%-65%)
12 Alternating Overhead Reverse Lunges (M-135#/W-95# use same weight as above)
12 Ring Dips/Bar Dips

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps

B.
AMRAP in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges