THURSDAY WOD October 1, 2015

30
Sep

THURSDAY WOD October 1, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk

Build over the course of the 8 sets to today’s heaviest barbell complex.
Olympic Warm Up-Clean

B.
Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps

*Load can vary from minute to minute.  Post total amount successfully cleaned.

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
10 Heavy Kettlebell Swings
5 Burpees

 

 

Boot Camp WOD
INTENSITY

 

A.
5-10-15-20
Burpees

20-15-10-5
Sit Ups

B.
10 Min AMRAP
5 Pull Ups
10 Push Ups
15 Ball Slams
20 Cross Body Plank K2E (1,2,3…)

C.
Coach Choice