THURSDAY WOD August 30, 2018

29
Aug

THURSDAY WOD August 30, 2018

Happy Birthday Coach Kaitlin!

We hope you have a great day filled with many B-day burpees!:)

 

 

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The load should built throughout the 18 minutes of this session, from approximately 65-85%.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Five rounds for time of:
20 Kettlebell Swings
25/20 Calories of AD Pro Bike

 

 

 

BootCamp WOD
INTENSITY

AMRAP in 25 Min
800 m run
40 ft Broad Jumps
5 HSPU
20 Abmat Sit-Ups
40 Step-Ups (total)