THURSDAY WOD May 11, 2017

10
May

THURSDAY WOD May 11, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

CrossFit WOD
FITNESS

A.
Back Squat
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
*Set 4 – 6 reps
*Set 5 – 8 reps
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees

 

 

BootCamp WOD
INTENSITY

A.
5 MIN AMRAP
10 DB Thrusters
10 Box Jumps / Step ups

-90sec Rest-

B.
5 MIN AMRAP
10 (5/5) Single Arm Overhead Squats
20 Double Unders/60 Singles

C.
FOR TIME
21/21-15/15-9/9
Alt KB GTO
*400 M Run after each round

*15 Min Cap