THURSDAY WOD August 3, 2017

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Aug

THURSDAY WOD August 3, 2017

CrossFit WOD
PERFORMANCE

A.
Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

Perform these with PERFECT posture and mechanics.

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Single-Arm Kettlebell Row x 6-8 reps @ 2111
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups
7 Burpees
7 Kettlebell Swings

 

 

 

BootCamp WOD
INTENSITY

A.
Team Workout:

25 Minute AMRAP
Teams of 2
100 Cal Row / Air Bike
100 Box Jump Overs (20)
100 Alt KB GTO
100 V-Ups
100 DB Push Press
100 MedBall Cleans

B.
150 Partner WB Situps