WEDNESDAY WOD March 8, 2017

7
Mar

WEDNESDAY WOD March 8, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.
B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
For time:
25 Burpees
50 Kettlebell Swings
25 Burpees

 

BootCamp WOD
INTENSITY

A.
4 RFT
50 Double Unders (150 Singles)
40 Plank Jacks
30 Ball Slams (30/20#)
20 Toes to Bar
10 Burpees

*15 Min Cap

B.
10 Minute Ladder Up by 4
Bent –Over Two DB Rows (25/15#)
Bird Dog Pushups (1,2,3…)
Jump Squats

*30 Sec Plank b/n Rounds