MONDAY WOD July 16, 2018

15
Jul

MONDAY WOD July 16, 2018

 

CF580 Men’s July Calendar of Fitness:)

 

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time. Compare to previous week)
Rest 2 minutes

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 25 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

 

 

 

 

BootCamp WOD
INTENSITY

A.
18 Min AMRAP
400m Run / 500m Row
5 Seated Knee Tucks
10 Burpees
16 DB GTO
20 Walking Lunges

B.
Tabata
V-up
-rest 2 Mins-
Front Plank