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WOD 110518: Monday Burns.


CrossFit: Strength: Bench Press 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: 12 Minute AMRAP 15 Cal Row 10 KB Taters (24/16) 5 DB Bench Press (50/35) After Each Round 200m Run or 600m Bike RX+: 12 Minute AMRAP 15 Cal Row 10 Alt Pistols 5 DB

CrossFit:
Strength:
Bench Press
5@50%
5@60%
3@70%
3@80%
then
Work up to heavy single
or go for 1 RM

Conditioning:
12 Minute AMRAP
15 Cal Row
10 KB Taters (24/16)
5 DB Bench Press (50/35)

After Each Round 200m Run or 600m Bike

RX+:
12 Minute AMRAP
15 Cal Row
10 Alt Pistols
5 DB Bench Press

Hybrid:
WOD 1:
15:00 AMRAP
7 Ring Rows
14 Med Ball Jacks
7 Deadlifts (2xKB 24/16)
14 Plank Push Drags

WOD 2:
Same

BootCamp:
WOD 1:
7 Min AMRAP
7 Chin Ups
14 Med Ball Jacks

7 Min AMRAP
7 Deadlifts (2xKB 24/16)
14 Plank Push Drags

7 Min AMRAP
7 Plate Jacks
14 S2S Deficit Plate Squats

WOD 2:
4 RNFT
20 Hollow Rocks
30s hollow hold
20 Super men

Weightlifting:
Technique:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Drop or Balance
(5) x 3 – just the bar – light weight

1 Snatch Pull + 2 Low Hang Snatches
(5-7) sets to build to a heavy complex

Power:
BACK SQUAT
(4) 10 x @ 60% of a 1 RM
(1) 10+ x 60% (so AMRAP the last set)

RDL’s
(3) 12 x @ AHAP

ACCESSORIES:
Weighted Back Racked Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Planks
(3) :30-:45 @ AHAP

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