MONDAY WOD July 3, 2017

2
Jul

MONDAY WOD July 3, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

 

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
4 RFT
4 DB Hang Power Cleans
4 DB Front Rack Squats
4 DB Strict Press

B.
20 MIN AMRAP
10 DB Push Press
10 Kettlebell Russian Swings
10 Box Jumps / Step Ups