WEDNESDAY WOD June 1, 2016

31
May

WEDNESDAY WOD June 1, 2016

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CrossFit WOD
PERFORMANCE

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs or 50%ish of 1 RM– taken from the floor)
Run 200 Meters

 

CrossFit WOD
FITNESS

A.
Five sets of:
Front Squat x 6 reps @ 2011
(increase weight than you used last week.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots

 

BootCamp WOD
INTENSITY

A.
3 Rounds for time:
800 m Run / 1000m Row
10 Knees to Elbows
20 Push Ups
30 Ball Slams

B.
6 Min EMOM
Buy In: 4 Goblet Squats
Rest of Min: X Sit Ups (1,2,3…)