MONDAY WOD March 20, 2017

19
Mar

MONDAY WOD March 20, 2017

CrossFit  WOD
PERFORMANCE

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

Post times for each set to comments.

 

 

CrossFit  WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Post times for each set to comments.

 

 

BootCamp WOD
INTENSITY

A.
7 MIN AMRAP
10 GTO
20 OHWL (1, 2, 3…)

-90sec Rest- 

B.
7 MIN AMRAP
10 DB Thrusters
20 Lateral Hops Over DBs

-90sec Rest- 

C.
7 MIN AMRAP
10 Cal Row
20 Wall Balls

-90 sec Rest- 

D.
7 MIN AMRAP
10 Burpees
20 Speed Skaters