SATURDAY WOD June 8, 2019

7
Jun

SATURDAY WOD June 8, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Full Body CARs Routine
Jefferson Deadlifts x 5-10 (slow and controlled)

Followed by…

Three Sets (lightish weight):
Muscle Cleans x 5 (fast elbows!)
Wall Climbs x 2-4
Rest as needed

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

CrossFit WOD
FITNESS

Warm-Up.
Full Body CARs Routine
Jefferson Deadlifts x 5-10 (slow and controlled)

Followed by…

Three Sets:
Rotational Med Ball Throws x 5 per side
Wall Climbs x 2-4
Rest as needed

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell / KB Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell / KB Push Presses
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

BootCamp WOD
BUILD 360

Coach Choice