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WOD 080918: Clean Up That Mess!


CrossFit: Strength: Front Squats 10 x @ BB 8 x @ 55% 6 x @ 65% 4 x @ 75% (3) x 3 @ 85% – GRIND Conditioning: 12 Minute AMRAP – laddering up by 1, 2 & 3s 1 Squat Clean (155/105#) 2 Strict Pull Ups 3 Kettlebell Swings (24/16kg) (ex. RD1 = 1,2,3

CrossFit:
Strength:
Front Squats
10 x @ BB
8 x @ 55%
6 x @ 65%
4 x @ 75%
(3) x 3 @ 85% – GRIND

Conditioning:
12 Minute AMRAP – laddering up by 1, 2 & 3s
1 Squat Clean (155/105#)
2 Strict Pull Ups
3 Kettlebell Swings (24/16kg)
(ex. RD1 = 1,2,3 RD2 = 2,4,6 RD3 = 3,6,9 RD4 = 4,8,12 RD5 = 5,10,15, etc)

RX+:
12 Minute AMRAP – laddering up by 1, 2 & 3s
1 Squat Clean (185/125#)
2 Strict Pull Ups
3 Kettlebell Swings (28/20kg)

BootCamp:
WOD 1:
7 Min AMRAP
Row 12/9 cals
7 Push Ups
5 KB Deadlifts

– 1 Minute rest  –

7 Min AMRAP
AD 10/8 cals
14 DB Single Arm Bent Over Rows
5 DB Front Squats

WOD 2:
4 Mins AMRAP
1 Rope Climb
14 DB Snatches
12 DB Thrusters

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

Snatch Deadlift + High-Hang Snatch
(5) x 1 + 1 @ AHAP

Overhead Squats
(5) x 3 @ AHAP

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