THURSDAY WOD June 9, 2016

8
Jun

THURSDAY WOD June 9, 2016

20160207_093352
CrossFit WOD
PERFORMANCE

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs or 55%-65% 1RM) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)

 

CrossFit WOD
FITNESS

A.
Three rounds of:
Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on April 12)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

A.
10-20-30-20-10
Ball Slams
Mountain Climbers (1,2,3…)
DB Snatch

*1 min Hollow Hold bw rounds

(end on 10 DB Snatch)

B.
10 Min AMRAP
250M Run
10 KB/DB Deadlifts
10 Box Jumps