TUESDAY WOD June 19, 2018

18
Jun

TUESDAY WOD June 19, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Resistance Band Face Pulls x 12-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds

B.
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

 

 

 

BootCamp WOD
INTENSITY

A.
In 8 Min
800 M Run / 1000 M Row

-Then-

AMRAP
20 Air Squats
10 Russian KB Swings
20 Abmat situps

B.
8 Min AMRAP
20/15 cal AD Pro Bike
5 DB Clean and Jerk per arm
20 Plank Shoulder Taps

C.
8 Min AMRAP
40 Single Jump Rope
10 Plate to OH
20 Lateral Plate Jumps