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WOD 051118: Work, Work, Work, Work


CrossFIt: Movement Prep: 2 Rds 3 Reps of Each Go Up on Weight after 1st Round Clean Pulls Muscle Cleans Front Squat Hang Power Clean Conditioning: 3RFT 800m Run 21 Power Cleans (95/65) Cashout 15-12-9-6 V-Ups After Each Set 4 Strict Pullups Rx+: 3RFT 800m Run 21 Power Cleans (135/95) 20 Minute Cap Cashout 15-12-9-6

CrossFIt:
Movement Prep:
2 Rds
3 Reps of Each
Go Up on Weight after 1st Round
Clean Pulls
Muscle Cleans
Front Squat
Hang Power Clean

Conditioning:
3RFT
800m Run
21 Power Cleans (95/65)

Cashout
15-12-9-6
V-Ups
After Each Set 4 Strict Pullups

Rx+:
3RFT
800m Run
21 Power Cleans (135/95)

20 Minute Cap

Cashout
15-12-9-6
GHD Situps
After Each Set 2 Ring Muscle Ups

Hybrid:
Movement Prep:
With CrossFit

WOD 2:
2xDB Power Cleans
(35/25)

BootCamp:
WOD 1:
1:00- :45 – :30 – :45 – 1:00
MedBall Jacks
S2S Deficit Plate Squats
Alternating Strict Press
Bicycle Russian Twists
15s Rest Btwn Stations
1 Min Rest Between Rds

WOD 2:
$$ 2RD$$
200M Run
1 Min Plank – 1 Regular, 1 Reverse

Barbell Club:
Back Squat
1 x 5 @ 83-85%

2 – Position Snatch (floor, power)
2 sets @ 77%
3 sets @ 80-85%

Snatch Pull (shrug)
3 x 5 @ 98-100%

SN Grip BTN Push Press
5 x 5 @ 80-85%

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