WEDNESDAY WOD August 22, 2018

21
Aug

WEDNESDAY WOD August 22, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in clean receiving position)

B.
Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…

 

 

 

BootCamp WOD
INTENSITY

A.
EMOM 9 for total reps
Min 1:  10 Alt/KB reverse lunges
Min 2: 5 Burpee Box Step Overs
Min 3:  MAX Seated See Saw KB Press

Score is the total number of S/S presses completed

 

B.
5 Rounds
150 M Run / 200m Row
8 Prison Squats
8 Plank Walk Ups
10 KB  High Pulls

Cashout
80 DB Press

rest in Db Rack position
5 V-Ups for dropped DB