FRIDAY WOD February 26, 2016

25
Feb

FRIDAY WOD February 26, 2016

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CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Goal is to increase loads used last week.

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (M-135#/W-95#)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
(etc.)

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

CrossFit WOD
FITNESS

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees

C.
Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110