MONDAY WOD 5/18/15

17
May

MONDAY WOD 5/18/15

SYL_3058
CrossFit WOD
FITNESS

Workout of the Day
A.
3 sets of the following sequence:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds

B.
For time:
Row 1000 Meters
60 Kettlebell Russian Swings
30 Goblet Squats
Run 400 Meters

 

PERFORMANCE

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

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (M-185#/W-125# or 70-75% of 1RM)
100 Double-Unders

 

Boot Camp WOD

A.
8 Min AMRAP
5 Pull Ups
10 Burpees

-1 Min Rest-

B.
8 Min AMRAP
5 Ring Dips
10 Goblet Squats

-1 Min Rest-

C.
8 Min AMRAP
5 Wall Balls
10 KB Russian Swings