TUESDAY WOD March 20, 2018

19
Mar

TUESDAY WOD March 20, 2018

CrossFit WOD
PERFORMANCE

A.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Reverse Snow Angels x 20 reps @ 3131
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees

 

 


BootCamp WOD
INTENSITY

 

A.
2 Rounds For Time:
50 Double unders (100 singles)
20 Front Rack KB Squats
50 Double unders (100 Singles)
12 Pull Ups/ Ring Rows
50 Double unders (100 singles)
20 DB GTO
50 Double unders (100 singles)
12 Pull Ups / Ring Rows

*14 Min Time Cap

B.
2 Rounds For Time
40 Speed Skaters
20 DB Push Press
40 Shuffle Touchdown
12 Burpees
40 Speed Skaters
20 KB Taters
40 Shuffle touchdown
12 Burpees

*14 min time cap