TUESDAY WOD June 7, 2016

6
Jun

TUESDAY WOD June 7, 2016

20160603_181010
CrossFit WOD
PERFORMANCE

A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=iLF-mlMpRBA[/youtube]

 

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=iLF-mlMpRBA[/youtube]

 

BootCamp WOD
INTENSITY

A.
5 -10-15-20
DB Clusters

20-15-10-5
Speed Skaters (1,2,3…)

*250 m Run after each round (end on run)

B.
10 Min AMRAP
5 Pull Ups
5 Push Ups
5 Burpees
20 Doubles or 50 Singles