THURSDAY WOD March 29, 2018

28
Mar

THURSDAY WOD March 29, 2018

CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats

Build over the course of the 10 sets to today’s heavy.

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB  at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing

 

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press