TUESDAY WOD March 13, 2018

12
Mar

TUESDAY WOD March 13, 2018

CrossFit WOD
PERFORMANCE

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Post times for each set to comments.

 

 

 

 

BootCamp WOD
INTENSITY

A.
For Time:
50 Goblet Squats
50 Pull Ups / Ring Rows
25 Abmat Sit Ups
50 Double Unders / 100 Singles
25 Supermans
50 Step Ups
50 Alternating DB Strict Press
50 Ball Slams
50 Boat Pose Crunches
50 Cal Rower

B.
“Roxanne”
Pick – 1 burpee – 2 slam ball- 3 wall balls
* Everytime Roxanne is said in the song “Roxanne” by The Police  do the # of reps for movement picked. Mix and match!