MONDAY WOD January 23, 2017

22
Jan

MONDAY WOD January 23, 2017

monday
CrossFit WOD
PERFORMANCE

A.
Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 8 reps @ 4111
Rest 45 seconds
Dumbbell Shoulder Press x 12 reps @ 2011
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2111
Rest 45 seconds

B.
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds

 

 

BootCamp WOD
INTENSITY

A.
FOR TIME:
Buy in 50 Air Squats

-Then-

4 Rounds
20 Pull Ups
20 Walking Lunges
20 Push Ups
50 Double Unders/ 100 Singles

B.
8 Min AMRAP
8 Ring / Bar Dips
8 Abmat Sit Ups
8 Weighted Step Ups