TUESDAY WOD February 28, 2017

27
Feb

TUESDAY WOD February 28, 2017

CrossFit WOD
PERFORMANCE

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs) or 55%-60% 1RM
12 Box Jumps (24″/20″)
200 Meter Run

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
200 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
For Time:
21-18-15-12-9-6-3
KB Swings
Ring Rows
Burpees over KB

B.
10 MIN AMRAP
10 Box Jump Overs
10 DB Push Press
10 Alt Plank Knee to Elbow