TUESDAY WOD August 25, 2015

24
Aug

TUESDAY WOD August 25, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Deadlift
work up to a new 3-RM (with PERFECT posture and mechanics) @ 20X0 tempo (keep the tempo here, very important)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B.
Three rounds for time of:
400 Meter Run
10 Goblet Squats
10 Shoulder to Overhead (M-135#/w-95# or 60%)

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Barbell Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

 



Boot Camp WOD

INTENSITY

A.
12 Min AMRAP
5 Burpees
10 Wall Balls
250 m Run/200 m Row

-2 Min Rest-

B.
12 Min AMRAP
5 Toes to Bar
10 Lateral Ball Slams
250 m Run/200 m Row

C.
3 Rounds
20 Sec Boat Pose
20 Sec Banana
20 Sec Rest