TUESDAY WOD September 12, 2017

11
Sep

TUESDAY WOD September 12, 2017

 

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%s
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Death March x 20 steps @ 2011
Station 2 – Side Plank x 45 seconds each side
Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm)

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

 

 

BootCamp WOD
INTENSITY

A.
25 Minute AMRAP
Teams of 2
10 Dive Bomber Pushups
15 Cal Row/Air Assault Bike
15 KB Swings

At 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00
Both People Do 10 Burpees Each