WEDNESDAY WOD March 13, 2019

12
Mar

WEDNESDAY WOD March 13, 2019

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups


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 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups