TUESDAY WOD June 28, 2016

27
Jun

TUESDAY WOD June 28, 2016

squat

 

CrossFit WOD
PERFORMANCE

A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)

 

CrossFit WOD
FITNESS

A.
Four sets of:
Front Squat x 6-8 reps @ 2111
(goal is to use the same load used 2 weeks ago…and achieve 8 reps)
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

 

 

BootCamp WOD
INTENSITY

 

A.
10 min ALT EMOM
A) Buy In: 10 Russian Twists
Rest of Min: Doubles or Singles

B) Buy in: 10 Plank alt Knee to Elbow
Rest of Min: Pull Ups

B.
15 min AMRAP
400m Run
15 KB Swings (16/12kg)
10 Goblet Squats