THURSDAY WOD March 22, 2018

21
Mar

THURSDAY WOD March 22, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
Five rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches

 

 

 

BootCamp WOD
INTENSITY

 

A.
Work 45secs-30s-15s-30s- 45s
Thrusters
Box Jump
Ball Slams
20ft Side Shuffle
*15s Between Movements

B.
5 Rounds
30secs on 15secs off

Jump Rope, Row
Hammer Curls