TUESDAY WOD August 16, 2016

15
Aug

TUESDAY WOD August 16, 2016

20160815_170918
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 12-15 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar

 


BootCamp WOD
INTENSITY

A.
For Time
10-9-8-7-6-5-4-3-2-1
KB Swings (24/16kg)

1-2-3-4-5-6-7-8-9-10
Push Ups

*20 Doubles/50 Singles B/N Rounds

15 Min Cap

B.
10 Minute AMRAP
10 Heavy DB Thrusters
20 Wall Balls
30 Jumping Lunges (1, 2, 3…)