THURSDAY WOD June 7, 2018

6
Jun

THURSDAY WOD June 7, 2018

 

 

 

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

 

BootCamp WOD
INTENSITY

A.
12 Min EMOM
Min 1: Row 15/12 cal
Min 2: One armed DB Thrusters (switch 30 secs in) 30/20
Min 3: Hollow Rocks

 

B.
For Time
22-16-10 reps of
OH lunges (35/25)
Lateral Plate Jumps
Run 75 M after each set