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WOD 070218: Heat Waves Upon Waves…


CrossFit: Strength: 3 Below Knee Hang Cleans (5-7 sets) 3 x @ AHAP Conditioning: For Time 21-18-15-12-9-6-3 (A) Hang Power Cleans (95/65#) 21-18-15-12-9-6-3 (B) Calories Rowed 21-18-15-12-9-6-3 (C) Kettebell Swings (24/16kg) RX+: For Time 21-18-15-12-9-6-3 (A) Hang Power Cleans (115/75#) 21-18-15-12-9-6-3 (B) Calories Biked 21-18-15-12-9-6-3 (C) Kettebell Swings (28/20kg) Hybrid: WOD 1: 15 Minute AMRAP

CrossFit:
Strength:
3 Below Knee Hang Cleans
(5-7 sets) 3 x @ AHAP

Conditioning:
For Time
21-18-15-12-9-6-3
(A) Hang Power Cleans (95/65#)
21-18-15-12-9-6-3
(B) Calories Rowed
21-18-15-12-9-6-3
(C) Kettebell Swings (24/16kg)

RX+:
For Time
21-18-15-12-9-6-3
(A) Hang Power Cleans (115/75#)
21-18-15-12-9-6-3
(B) Calories Biked
21-18-15-12-9-6-3
(C) Kettebell Swings (28/20kg)

Hybrid:
WOD 1:
15 Minute AMRAP
10 Kneeling Get Ups (20/15)
10/10 Plank kb/db drag
10 Eiffel Towers
10 Cal Row or Bike

WOD 2:
For Time
21-18-15-12-9-6-3
(A) DB Hang Power Cleans (35/25#)
21-18-15-12-9-6-3
(B) Calories Rowed
21-18-15-12-9-6-3
(C) Kettebell Swings (24/16kg)

BootCamp:
WOD 1:
2 Rounds

A – 4:00 AMRAP
5 Chin Ups
10 X-Sit Ups
– 1:00 rest –
B – 4:00 AMRAP
10 Kneeling Get Ups
10 Plank DB/KB Drags

WOD 2:
4:00 ALT EMOM
a) Eiffel Towers
b) Bike or Row Calories

Cash Out:
M – Glute Bridge Lat Pull Oves
A1 – Hammer Curls
A2 – Banded Seated Row

Barbell Club:
Snatch
(3) 1 x @ 80%

Snatch Pull (3″ deficit)
(3) 3 x @ 95%

BTN Sn Grip Push Press
(3) 3 x @ 90%

Back Squat
(4) 2 x @ 85-87%

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