THURSDAY WOD August 13, 2015

12
Aug

THURSDAY WOD August 13, 2015

Evolution---Snatch-T-Shirts
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=uV4YvSt8IYo[/youtube]

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Hang Power Snatch x 10 reps   (M-135#/W-95# or 55%-60% 1RM)
Box Jump Overs x 20 reps   (M-24″/W-20″)
Run 400 Meters

 


CrossFit WOD

FITNESS

Workout of the Day
A.
5 sets of:
Russian Kettlebell Swings x 20 reps
(make these heavy!)
Rest 45 seconds
L-Seated Dumbbell Press x 10 reps @ 2111
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Dumbbell or Barbell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters

 

 

BootCamp WOD
INTENSITY

A.
21-15-9

Ring Rows
Goblet Squats (AHAP)
Lateral Box Step Overs

*50 Doubles/150 Singles after each round- time finishes on jump rope

*20 Min Time Cap

B.
10 Min AMRAP
5 Burpees
5 R Back Lunge
5 Ring/Bar Dips
5 L Back Lunge
250 m run

C.
TABATA PLANKS