MONDAY WOD August 10, 2015

9
Aug

MONDAY WOD August 10, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
5 sets of:
Front Squat x 2-4 reps @ 20X1 (keep the work sets at about 75%-85% 1RM)
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as fast as possible (AFAP)
Rest 3-4 minutes

B.
Complete rounds of 15 – 12 – 9 reps for time of:
Hang Squat Cleans (M-135#/W-95# or 55% of 1RM)
Burpees Over the Barbell

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
4 sets of:
Front Squat x 8-10 reps @ 20X1 (keep the work sets at a challenging weight or at 75% 1RM)
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
30 Kettlebell Russian Swings
15 Burpees
24 Kettlebell Russian Swings
12 Burpees
18 Kettlebell Russian Swings
9 Burpees

 

BootCamp WOD
INTENSITY

A.
10 Min AMRAP
10 KB or DB Ground to Overhead
20 KB Swings
100m Run

-2 Min Rest-

B.
10 Min AMRAP
20 Doubles/60 Singles Jump Rope
10 Abx Sit Ups
20 Wall Balls

-2 Min Rest-

C.
10 Min AMRAP
20 Mountain Climbers (1,2,3…)
10 Hand Release Push Ups
20 Box Jumps/Step Ups