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WOD 061118: Case of the Monday’s? Nobody Got Time For That!


CrossFit Strength: 3 Snatch Width Grip Push Press + 1 Overhead Squat (5) x 3 + 1 x @ AHAP (1) x 3+1+ @ with your last settle AMRAP your OHS Conditioning: 11 Minute AMRAP (A) 5/5 DB Clean & Jerks (50/35#) (B) 10 Calories on Bike (C) Burpee Box Jumps RX+: 11 Minute AMRAP

CrossFit
Strength:
3 Snatch Width Grip Push Press + 1 Overhead Squat
(5) x 3 + 1 x @ AHAP
(1) x 3+1+ @ with your last settle AMRAP your OHS

Conditioning:
11 Minute AMRAP
(A) 5/5 DB Clean & Jerks (50/35#)
(B) 10 Calories on Bike
(C) Burpee Box Jumps

RX+:
11 Minute AMRAP
(A) 5/5 DB Clean & Jerks (50/35#)
then immediately into S.A.O.W.L. 10/10
(B) 10 Calories on Bike
(C) Burpee Box Jumps

Hybrid:
WOD 1:
15:00 AMRAP – laddering up by 4s
DB Fronk Rack Kneeling Get Ups
Plank Shoulder Taps
Toe Taps

WOD 2:
11 Minute AMRAP
(A) 5/5 DB Clean & Jerks (50/35#)
(B) 10 Calories on Bike
(C) Burpee Box Jumps

BootCamp:
WOD 1:
15min Infinity Ladder By 4s
DB FR Kneeling Get Ups
Burpees
Pull ups
Box Jumps

WOD 2:
3x3min AMRAP
10 Alt DB Snatch (45/30)
14 Plank Shoulder Taps
20 Toe Taps
1:00 Rest Between Each Station

Barbell Club:
Clean off blocks (above knee)
(4) 2 x @ 73-75%

Clean High Pull
(5) 2 x @ 85-88% – 1RM Best Snatch

Snatch Balance
(2) 3 x @ 80%
(2) 2 x @ 83-85%

Push Press
(4) 3 x @ 86-89% – or 8-9/10 intesity

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