MONDAY WOD March 5, 2018

4
Mar

MONDAY WOD March 5, 2018

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 cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

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

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Strict Handstand Push-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B.
For time:
30 Russian Kettlebell Swings
15 Strict Handstand Push-Ups or Dumbbell Presses
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or Dumbbell Presses
10 Russian Kettlebell Swings
5 Strict Handstand Push-Ups or Dumbbell Presses

Go as heavy as possible on the kettlebell swings!

 

 

 

BootCamp WOD
INTENSITY

A.
7 Min
10 KB Deadlift
30 Mountain Climbers
30 Double Unders / 60 Singles Jump Rope
– 1:30 rest –

B.
7 Min
10 DB Push Press
10 X-Sit ups
30m Sled Push / Tire Flips


– 1:30 rest –

C.
7 Min
6 Weighted Step ups L Leg
6 Weighted Step ups R leg
20 Shuffle Touchdowns

D.
3 Rounds Not For Time
5 Pause Push Ups – 2 sec halfway down and up
10 Partner Medball Sit Ups
30 Plank Shoulder Touches
6 DB Curls + 20 standing plate twists