MONDAY WOD February 1, 2016

31
Jan

MONDAY WOD February 1, 2016

IMG_20151021_192936

 

CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set: 60%, 65%, 70%, 75%, 80%, 85%, 85%, 90%, 90%, 90%+

B.
Three rounds for time of:
10 Ground to Overhead (M-135#/W-95#)
400 Meter Run

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Three rounds for time of:
5 Burpees
15 Kettlebell Swings
400 Meter Run

 


BootCamp WOD
INTENSITY


A.
7 Minute AMRAP
5 Pullups
10 Ball Slams
-90 seconds rest-

B.
7 Minute AMRAP
5 Burpee Box Jumps
10 Cal Row

-90 seconds rest-

C.
7 Minute AMRAP
5 Alt DB Snatch (5/5)
10 Star Jumps
-90 seconds rest-

D.
7 Minute AMRAP
5 Pushups
10 KB Front Racked Lunge
(1,2,3…)