TUESDAY WOD January 23, 2018

22
Jan

TUESDAY WOD January 23, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
80-Meter Suitcase Carry – switch arms halfway
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
9 Mins AMRAP
9 Ring Rows
6 Ring/Bar Dips
8 Air Squats

– 1 minutes of rest –

B.
9 Mins AMRAP
8 Overhead Weighted Plate Lunges (25/10#)
6 ALT Plate Halos
12 Plate Russian Twists

– 1 minutes of rest –

C.
9 Mins AMRAP
9 Wall Balls Shots
7 Med Ball Cleans
5 Med Ball Sit Ups