TUESDAY WOD March 5, 2019

4
Mar

TUESDAY WOD March 5, 2019

CrossFit WOD
PERFORMANCE

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (55/35 lb DBs)
8 Dumbbell Front Squats (55/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (55/35 lb DBs)

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans
8 Dumbbell Front Squats
12 Alternating Lunges with Dumbbell Farmer’s Carry

BootCamp WOD
INTENSITY

A. Warm Up
3 Rounds
10 Air Squats
5 Cal Bike
10 Step Ups
5 DB Front Squats

B.
AMRAP 20 min
10 Hang Power DB Cleans / Med Ball Cleans
10 Weighted Step Ups
2 Rope Climbs / Rope Body Pulls
10 Cals AD Pro Bike

C.
For Time
50 Abmat Situps
30 Burpees
50 Air Squats