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WOD 010518: That Grind Tho…


CrossFit: Strength: Back Squat 10 x @ BB 8 x @ 50% 6 x @ 60% 4 x 70% (3) x 3 @ 80% Conditioning: 8 RFT (A) 300 Meter Bike (B) 5/5 Single Arm DB Thrusters (50/35#) RX+: 8 RFT (A) 300 Meter Bike (B) 5/5 Single Arm DB Thrusters (50/35#) Hybrid: WOD 1:

CrossFit:
Strength:
Back Squat
10 x @ BB
8 x @ 50%
6 x @ 60%
4 x 70%
(3) x 3 @ 80%

Conditioning:
8 RFT
(A) 300 Meter Bike
(B) 5/5 Single Arm DB Thrusters (50/35#)

RX+:
8 RFT
(A) 300 Meter Bike
(B) 5/5 Single Arm DB Thrusters (50/35#)

Hybrid:
WOD 1:
15 Minute AMRAP
500 Meter Row
10 Med Ball Cleans (20/14#)
20 Sit Ups
30 Singles or 15 Double Unders

WOD 2:
Same as CF

BootCamp:
WOD 1:
For Time:
2k Row
40 Alt DB Snatch (35/25)
40 DB Hang Squat Cleans
40 DB Renegade Rows
40 1xKB Front Rack Weighted Lunges (24/16k) 40 DB Curls
40 Kb Russian KB Swings
40 ALT Single Arm KB Press
40 Toes to Bar
5k AD

Cashout:
Cashout:
Stretch for Lats, shoulders and hips

Novem Barbell Club:
Clean – deload
build up to 70% of 1 RM Clean
(5) 2 x @ 70%

Clean Pull – fromt he floor
(3) 3 x @ 85%

Front Squat
(3) x 3 @ 70% of a 1 RM

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