TUESDAY WOD December 20, 2016

19
Dec

TUESDAY WOD December 20, 2016

20161217_091827
CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to today’s 1-RM Power Clean

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings(32/24 kg)
Push-Ups
Pull-Ups

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups

 

BootCamp WOD
INTENSITY

A.
12 MIN AMRAP
1 rope climb (sub 2 body rope pulls or 5 Pull-Ups)
10 Weighted Step Ups (2 DBs)
15 DB Push Press

B.
12 MIN AMRAP
10 (5/5) GTO
10 Ring or Bar Dips
15 Goblet Squats