TUESDAY WOD November 27, 2018

26
Nov

TUESDAY WOD November 27, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

B.
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Burpee Box Jump-Overs (24″/20″)

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Pallof Side Step x 5 reps each side
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell Swings
6 Burpees

 

 

 

 

BootCamp WOD
INTENSITY

A.
6 sets:
30 secs on 30 secs off alternating between

1) strict pull ups or ring rows
2)push-up

B.
AMRAP 15 Mins
200 m run
12 DB thrusters (35/20)
12 jumping lunges
12/10 cal bike