MONDAY WOD November 27, 2017

26
Nov

MONDAY WOD November 27, 2017

CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

B.
For time:
Row 2000 Meters
50 Air Squats

 

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
27-21-15-12-9
DB Power Cleans
Box Jumps
Wallballs (20/14) @ (10/9)

250m Run after Each Round
(300m Row or 750m Bike)

B.
3 Rds
30sec Plank
30sec Hollow Hold
30sec Wall Sit
30 Sec Rest