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WOD 051518: The Ending Story…


CrossFit: Strength: 1 Set every 2 Minutes (6 Sets) 12 Minutes Total 1 Clean DL 1 Hang Power Clean 1 Front Squat 1 Push Jerk Conditioning: 5 Minute AMRAP Buy in 100 DUs (300S,50SSD) 8 Power Cleans (135/95) 4 Strict Pullups 2 Minute Rest 5 Minute AMRAP Buy in 100 DUs (300S,50SSD) 4 Power Cleans

CrossFit:
Strength:
1 Set every 2 Minutes (6 Sets) 12 Minutes Total
1 Clean DL
1 Hang Power Clean
1 Front Squat
1 Push Jerk

Conditioning:
5 Minute AMRAP
Buy in 100 DUs (300S,50SSD)
8 Power Cleans (135/95)
4 Strict Pullups

2 Minute Rest

5 Minute AMRAP
Buy in 100 DUs (300S,50SSD)
4 Power Cleans (155/105)
4 Strict Pullups

RX+:
5 Minute AMRAP
Buy in 100 DUs
8 Power Cleans (135/95)
2 Ring Muscle Ups

2 Minute Rest

5 Minute AMRAP
Buy in 100 DUs
4 Power Cleans (155/105)
2 Ring Muscle Ups

Hybrid:
WOD 1:
7 Min AMRAP
20 DB Snatches
30 Box Shuffles
30s Plank

1 MIN REST

7 Min AMRAP
10 Jumping Kneeling Get Up
20 Shuffle Touch Down
30s Deadbug

WOD 2:
Same As CF

BootCamp:
WOD 1:
9 Min AMRAP
20 DB Snatches (45/30)
30 Box Shuffles
30s Plank

2 MIN REST

9 Min AMRAP
10 Kneeling Get Ups (24/16)
20 Shuffle Touch Down
30s Deadbug

WOD 2:
TABATA
Boat Pose Crunches
Rest 1 Min
1 MIN M.E. V-Up

Barbell Mechanics:
Snatch High Pull (3″ deficit)
(3) 3 x @ 83%-85%

BTN Sn Grip Push Press
(4) 4 x @ 77-80%

Back Squat
(4) 2 x @ 77-80%

Predefined Skins

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Example Patterns

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