MONDAY WOD June 4, 2018

3
Jun

MONDAY WOD June 4, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Stationary or Ring Dips x 10-15 reps @ 2011
Rest 45 seconds

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds (Not For Time)
6 Russian KB swing
100 m run
6-8 DB strict press

B.
Buy in
1 mile bike

-then-

3 Rounds for Time
30 m Right Arm Farmer’s Carry
10 DB Hang clean and jerk right
30 m Left Arm Farmer’s Carry
10 DB Hang clean and jerk left
15 Ab Mat Sit-ups