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WOD 090418: Summer Is Dead.


CrossFit: Strength: 1 Press + 3 Push Press (4) x 1 + 3 @ AHAP (1) 1+ @ AHAP – do as many reps as possible for the last set Conditioning: Double Vision (A) 10:00 AMRAP 2K Row 50 Wall Balls 50 Push Ups – 2:00 Rest – (B) 10:00 AMRAP 4K Bike 50 Pull

CrossFit:
Strength:
1 Press + 3 Push Press
(4) x 1 + 3 @ AHAP
(1) 1+ @ AHAP – do as many reps as possible for the last set

Conditioning:
Double Vision
(A) 10:00 AMRAP
2K Row
50 Wall Balls
50 Push Ups
– 2:00 Rest –
(B) 10:00 AMRAP
4K Bike
50 Pull Up / sub Ring Rows
50 Double Unders / sub 150 s or 25 ssds

RX+:
same

Hybrid:
WOD 1:
10:00 AMRAP
10 2H KB Squat Cleans
20 Sprinter Sit ups
10 Strict Press

WOD 2:
same

 

BootCamp:
WOD 1:
13:00 AMRAP

WOD 2:
13:00 AMRAP
10 2H KB Squat Cleans
20 Sprinter Sit ups
10 Ring Dips

3 Min Rest
13:00 AMRAP
20 Clean Lunges
10 T2B/ 15 K2C
10 Strict Press

Barbell Class:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean + Front Squat + Jerk
(5) x 1 + 1 + 1 @ AHAP

Clean Segment Pull (mid-thigh)
(5) x 3 @ AHAP

 

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