THURSDAY WOD July 5, 2018

4
Jul

THURSDAY WOD July 5, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Push Presses
20 Alternating Single-Arm Dumbbell Snatches

 

 

BootCamp WOD
INTENSITY

A.
For time
21-15-9
Dual KB front squats (Unbroken); 35/20
400m run between sets and at end
Every time you break squats, 8 burpee over db

B.
3 rounds for time
20 sec scissor kicks
20 sec flutter kicks
20 sec Russian twists with plate