MONDAY WOD August 22, 2016

21
Aug

MONDAY WOD August 22, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

C.
“Helen”

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=Sjrm7wyjFKk[/youtube]

CrossFit WOD
FITNESS

 

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 21X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 2 minutes

B .
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
For Time:
5 -10-15-20
DB Thrusters (25/15#)

20-15-10-5
Plank Jacks

*250m Run after each round, end on Run

B.
10 Min AMRAP
5 Pull Ups
5 Push Ups
5 Jump Squats
20 Doubles/50 Singles