TUESDAY WOD January 2, 2018

1
Jan

TUESDAY WOD January 2, 2018

5am/6am CF60 and 7:3pm BC60 Classes Cancelled

 

CrossFit WOD
PERFORMANCE

A.
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike / Row

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.