MONDAY WOD May 15, 2017

14
May

MONDAY WOD May 15, 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.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)

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.
Complete as many rounds and reps as possible in 9 minutes of:
Row 300/250 Meters
10 Single-Arm Dumbbell Push Presses (Left Arm)
10 Single-Arm Dumbbell Push Presses (Right Arm)

 

 

 

 

BootCamp WOD
INTENSITY

A.
5 RFT
50 Doubles/150 Singles
10 V-Ups
5 Pivot Squats w/sandbag/KB/DB/Med Ball
5 Push Up + 1 Monkey Bar Trip

B.
(A) 3 Min EMOM
Buy In: 50 ft Bear Crawl
Rest of Min: Jumping Knee Tucks

-90 sec rest-

(B) 3 Min EMOM
Buy In: 10  Plank shoulder touches
Rest of Min: Wall Balls

-90 sec rest-

(C) 3 Min EMOM
Buy In: 10 Box Step Overs
Rest of Min: Alt Plank to Pike heel touch


Scores are totals of:
A = Jumping Knee Tucks, B = Wall Balls, C = P toP heel touch