FRIDAY WOD December 16, 2016

15
Dec

FRIDAY WOD December 16, 2016

20160912_185644
CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5Shoulder to Overhead(185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
Shoulder to Overhead

CrossFit WOD
FITNESS

A.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run

 

CrossFit 580 Livermore WOD 12/16